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Sidelying dumbbell external rotation exercise The sidelying dumbbell external rotation exercise is one of my favourite rotator cuff exercises.  Start by lying on your side and placing a towel or something similar between your elbow and torso.  Make sure you position...

Step Up Exercise - Varying Your Step Up Pattern The step up is a great exercise for building strength and control through the lower body as well as being a movement that we will often perform many times throughout the day (that is if you walk up stairs etc).  The...

Push Up Grip Variations Next time you are out and about doing a workout that includes push ups, why not try varying your grip in order to challenge the body and build strength in the push pattern across varying hand grips.  Many times we focus on performing a specific...

Squat Matrix - Feeding The Body Variation In Movement and Loading In the video below you will see one of Principle Four Osteopathy clients performing a squat matrix (various stance positions) with a bodyweight squat.  The idea here is to vary the load through the body...

Ankle Rehab - Jumping In the videos below you will see one of Principle Four Osteopathy clients demonstrating mini jumps from side to side and forward back to start adding to the individuals ability to load and explode through the lower limb.  Jumping, hopping and...

Single Arm Kettlebell Reverse Lunge With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell reverse lunge with hand switch.  The passing off the kettlebell from one side to the other...

Suitcase Deadlift With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a suitcase deadlift (single leg deadlift) with hand switch.  The single arm deadlift requires the individual to stabilise through...

Band Pull Apart Single Leg Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a band pull apart single leg deadlift.  The band pull apart helps to engage tension through the back and add stability to the torso...

Ankle Rehab Calf Stretch - Frontal Plane Focus In the image below you will see one of Principle Four Osteopathy clients performing a calf stretch with a frontal leg driver (moving side to side) to help stretch the calf.  The individual has been advised to avoid...

Ankle Rehab - Single Leg Balance Reach Exercises In the image below you will see one of Principle Four Osteopathy clients demonstrating single leg balance reach exercises (anteriorly, posteriorly, laterally and rotational).  The movement directions are focused in the...

Freeform board exercise ideas - bodyweight and loaded strength through movement training Below are some exercises that I have been recently playing around with during my training sessions and Pilates on bourke.  The freeform board is a great tool that can be used as...