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Narrow Stance Split Squat In the video below you will see osteopath Heath Williams performing a narrow stance split squat.  This exercise requires a good deal of both mobility in both legs as well as strength in the front loaded leg....

Goblet Squat With Calf Raise In the video below you will see osteopath Heath Williams performing a goblet squat with calf raise.  This was added in to the movement for both fun and also to add some isolated calf work (an often forgotten muscle) to the squat....

Sumo Squat Reactive Assisted Band Squats In the video and photo below you will see osteopath Heath Williams performing a sumo squat with band resistance around the knees to actively encourage knees and hips out with the squat.  This exercise has been loaded with a...

Swiss Ball Back Extension Exercise In the image below you will see one of Principle Four Osteopathy clients performing a swiss ball back extension exercise that looks to train the erector spinae and gluteal muscles.  I especially like the swiss ball as many clients...

Plank with Arm and Leg Reaches In the video below you will see one of Principle Four Osteopathy clients performing a plank with both leg lateral and extension reaches as well as arm reaches forward and laterally.   The plank is traditionally prescribed as a bracing...

Bosu Ball hip Thruster In the image below you will see one of Principle Four Osteopathy clients demonstrating a bosu ball hip thruster which forms part of their weekly exercise program.  The hip thruster is an extension on the hip bridge and adds load to this movement...

Birddog Variation - Adding An Upper Limb Stability Challenge In the video below you will see one of Principle Four Osteopathy clients performing a birddog with the hands placed on a foam roller.  This alters the exercise by raising the shoulders higher than the hips...

Wall Squat Variations with Anterior Press In the two videos below you will see two of Principle Four Osteopathy clients demonstrating a wall squat variation (body weight and swiss ball assisted) with an anterior weight press.  This exercise was prescribed to...

Conventional and Sumo Deadlift Exercise Prescription At Principle Four Osteopathy we are regularly prescription the deadlift and the many variations on this (barbell, kettlebell, elevated deadlift i.e. rackpull or off blocks), trap bar, romanian deadlift and single...

Developing Mobility and Then Building Strength Through Range In the image below you will see one of Principle Four Osteopathy clients demonstrating a supported squat (hands holding bar in front for increased stability) and then an image of them performing a loaded...

Sledge Hammer Squat and Lunge Exercises The sledge hammer is a great tool to use in your training routine due to weight being placed primarily at one end and therefore you are required to work harder to balance the load as you perform your various exercise movements....