Our Blog

Rope Pulling Exercise Variations In the videos below you will see osteopath Heath Williams performing a number of rope pulling exercises for the back that incorporate both high to low and low to high pull movements to train the back.  These are just a few variations...

Wall Assisted Static Lunge Exercise Progressions In the video below you will see one of Principle Four Osteopathy clients demonstrating a bilateral hands on wall static lunge.  The wall was used in the prescription of this exercise as the goal was to add a static...

Bilateral Kettlebell Suitcase Romanian Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a bilateral kettlebell suitcase romanian deadlift.  This is similar movement pattern and hand hold to that of a trap bar...

Improving My Squat Depth Recently I have been focusing on increasing my squat depth with load and this has involved undertaking a couple of strategies (incorporating conventional back squat, front squat and box squats into the program).  In the image below you will...

FMS Motor Control - Upper Limb Movement Screening https://www.instagram.com/p/BWv08BZFm1x/?hl=en&taken-by=osteoheathprinciple4osteopathy Recently Principle Four Osteopathy acquired the FMS motor control kit that can be used with the FMS kit to implement into ones...

Chin Ups With Varying Grips To Strengthen Your Back In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a series of neutral chin ups with varied grip positions (from close to shoulder width to wide).  Not only does...

Rope Hanging Leg Raises - Combining Core Work and Grip Training https://www.instagram.com/p/BWrkh61FH_x/?hl=en&taken-by=osteoheathprinciple4osteopathy In the video above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a hanging leg raise...

Single Arm Cable Pull To Push Exercise In the video below you will see one of Principle Four Osteopathy clients performing a low load fast single arm cable pull to push (switch from one hand to the other) exercise.  This is a great exercise that integrates all of the...

Heavy Load Calf Raises The calf muscles (gastroc and soleus) are two muscles that can be trained under heavy loads i.e. > bodyweight with standing straight leg calf raises and bent knee calf raises.   We are also seeing more and more from the likes of physio like...

Short Lever Sidelying Thoracic Spine Rotation Exercise Drill In the video below you will see one of Principle Four Osteopathy clients performing a sidelying short lever (knee bent to help lock up the lumbar spine) and hand around head trunk rotation exercise which is...

Prone Shoulder Work - A Great Little Pilates Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demomstrating a prone shoulder retraction exercise (hands off ground).  This is a great low load high repetition exercise that...