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Prone Lying Cable Straight Arm Pull Down – Great For Loading The Lats

Prone Lying Cable Straight Arm Pull Down - Great For Loading The Lats This is a great variation on the straight arm pull down where one is required to maintain a stable torso and move the arm (straight) through flexion to the side of the body to engage the lats.  The...

Isolated to Integrated Training

Isolated to Integrated Training In the videos below you will see an example of where we have incorporated some isolated shoulder and knee work as well as integrated whole kinetic chain movements into ones program.  The benefits of isolating movements means that you...

Standing Cable Horizontal Chest Press Exercise Variations

Standing Cable Horizontal Chest Press Exercise Variations In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing a couple of variations of the cable bar horizontal press in the split stance lunge position.  Performing the...

Birddog Shoulder Loaded Exercise Variations

Birddog Shoulder Loaded Exercise Variations In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing the birddog exercises with a light weight dumbbell in hands to add some additional load to the shoulder girdles in the flexion...

Hip and Spine Focused Movement Drills

Hip and Spine Focused Movement Drills Rather than just give my clients static stretches, I try to focus on prescribing movement focused drills that will look to improve ones flexibility/mobility through movement patterns.  In the series below you will see a number of...

Push Up + Renegade Row Exercise

Push Up + Renegade Row Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a push up followed up with a renegade row.  This is a great exercise because it trains not only horizontal pushing (push up), but also the...

Goblet Squat With Depth Progressions

Goblet Squat With Depth Progressions In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a goblet squat using the plyometric box and foam pads (squatting till ones butt touches this) to help build depth in the movement...

Band Shoulder Warm Up Series

Band Shoulder Warm Up Series In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing some band shoulder warm up exercises focusing on a straight arm pull down variation, horizontal extension and face pull.  Integrating all...

Lunge Exercise Variations With Overhead Reach

Lunge Exercise Variations With Overhead Reach In the video below you will see one of Principle Four Osteopathy clients performing a series of lunges (posterior, lateral and rotation) with overhead dowel stick driver to help facilitate opening up and lengthening...

Shoulder Press V With Isometric Hold

Shoulder Press V With Isometric Hold In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a shoulder press V with isometric hold.  This is especially challenging exercise for the shoulder girdles as one must push the...

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