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Land Based Bodyweight Surf Training Ideas I was recently down on Victoria's surf coast for a holiday with the family and whilst away I decided to play around with some movement concepts borrowed from the likes of body weight training, ginnastica natural, animal flow...

Dynamic Rock To Stance In the video below you will see osteopath Heath Williams demonstrating a dynamic rock to stance.  This exercise was inspired by Ginnastica Naturale Surf Video training. This blog post was written by osteopath Heath Williams of Principle Four...

Squat to Hamstring Mobiliser In the image below you will see one of Principle Four Osteopathy clients demonstrating a squat to hamstring mobiliser.  This is a great exercise to incorporate if you are wanting to work on improving hip, knee and ankle mobility.  You...

Lateral Crawling - A Great Ground Based Exercise For The Body In the video below you will see one of Principle Four Osteopathy clients performing a lateral crawl (knees off the ground) with alternating hand placement (over and under opposite hand).  Crawling is a...

Swiss Ball Back Extension In the image below you will see one of Principle Four Osteopathy clients demonstrating a swiss ball back extension.  The idea is to fix ones legs against the wall and use the swiss ball as a fulcrum point that allows oneself to move from hip...

Swiss Ball Superman - Challenging Trunk Stability In the image below you will see one of Principle Four Osteopathy clients demonstrating a swiss ball superman exercise.  This is a variation on the traditional superman (birddog) exercise that requires one to maintain...

Single Arm Kettlebell Squat Press Variation In the video below you will see osteopath Heath Williams demonstrating a single arm kettlebell squat press variation.  Rather than pressing the kettlebell directly overhead in one position only, he varies this on each rep by...

Dumbbell Romanian Deadlift In the image below you will see one of Principle Four Osteopathy clients demonstrating a dumbbell romanian deadlift.  This is a variation on the traditional romanian deadlift which involves the individual holding the barbell.  The benefit of...

Band Pull Apart Squat - Creating Back Tension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a band pull apart (creating tension through the posterior shoulder muscles) and then performing a squat movement.  He has...

Hip Mobility Drill In the image below you will see one of Principle Four Osteopathy clients performing one of my favourite hip and groin mobility exercises.  The idea is to find a gentle stretch in the starting position and then rock back without compromising the...

Squat and Reach - Working On Hip, Spine and Shoulder Mobility The squat and reach exercise is one of my favourite exercises to include in ones movement prep for training or simply when looking to improve ones mobility through the big three areas (hips, spine and...

Active and Dead Hang - Great Exercises For The Back and Shoulders Assuming you don't have a shoulder injury that is causing pain, the active and dead hang are two great exercises to incorporate into ones program as the dead hang (holding onto the bar and letting the...