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Incorporating The Hinge, Lunge and Squat Into Your Program

Incorporating The Hinge, Lunge and Squat Into Your Training Program In the videos below you will see one of Principle Four Osteopathy clients demonstrating a variety of cable resisted exercises that include the hinge, lunge and squat.  Not only do these exercises...

Downward Dog To High Plank Exercise

Downward Dog To High Plank Exercise In the video below you will see one of Principle Four Osteopathy clients performing a downward dog and then moving into a high plank before repeating the exercise.  This exercise challenges the whole body (lower body mobility, trunk...

Upper Body Stretching and Mobility Drills

Upper Body Stretching and Mobility Drills In the images below you will see one of Principle Four Osteopathy clients demonstrating their upper body stretching and mobility drills.  The goal is focusing on stretching tissues around the shoulder girdle and then...

Strengthening The Calf Muscles

Strengthening The Calf Muscles In the image below you will see one of Principle Four Osteopathy clients performing a straight knee calf raise (gastroc biased) and bent knee calf raise (soleus biased).  All too often I will see people training their gastroc, however...

Foot Ankle and Calf Exercises

Foot Ankle and Calf Exercises In the image below you will see one of Principle Four Osteopathy clients demonstrating their plantarfascia ball release, knee to wall ankle mobility drill and calf stretch.  This has been prescribed as part of their rehab plan to address...

Lunge With Varying Hand Positions

Lunge With Varying Hand Positions In the image below you will see one of Principle Four Osteopathy clients performing a lunge with their hands on head (elbows back) or overhead position.  The idea of this is to encourage a more vertical trunk position throughout the...

Modified Pigeon Pose For The Glutes

Modified Pigeon Pose For The Glutes In the image below you will see one of Principle Four Osteopathy clients demonstrating a modified pigeon pose for the glutes using an elevated platform (plyometric box).  You will see 3 variations in the trunk position to bias...

Deadlift Hinge Drill

Deadlift Hinge Drill In the video below you will see one of Principle Four Osteopathy clients undertaking a hip hinge drill whereby they are standing with their knees just behind a bench.  The aim of this exercise is to move the hips horizontally and bend down towards...

Ankle Mobility Exercises

Ankle Mobility Exercises In the videos below you will see one of Principle Four Osteopathy clients undertaking a number of different ankle mobility drills focused on improving ankle dorsiflexion. This has been prescribed as there was a observed discrepancy between...

Prone Scapular Isometric Holds

Prone Scapular Isometric Holds In the image below you will see Tony demonstrating two prone scapular / shoulder girdle isometric holds.  Image 1 (top image) is a demonstration of the W hold (shorter lever) that involves all the muscles of the posterior shoulder and...

Yesterdays Workout | A Quick Look At Some Of The Exercises

Yesterdays Workout | A Quick Look At Some Of The Exercises Yesterday I had approximately 45 minutes gap in my day between work and getting home and I decided to train vertical and horizontal pulling with some light load shoulder work.  I generally train my back 3...

Ball Slam and Wall Throw Exercise

Ball Slam and Wall Throw Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a med ball slam and wall throw.  This is a great exercise for those wishing to train full body power with a focus on the trunk....

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