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Single Leg Back Extension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single leg back extension exercise.  This is a great variation on the traditional back extension exercises (where both legs are locked) as...

Kettlebell Lateral Lunge To Rotational Lunge In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a across the body single arm kettlebell lunge to rotational lunge rack hold.  This is a great exercise for warming up the...

Kettlebell Floor Press With Hip Bridge Variations - Combining Strength Exercises In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a number of kettlebell floor press exercises combined with hip bridge variations. The...

Back Extension with Dumbbell Posterior Fly In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a back extension (working hamstrings, gluteals and erectors spinae) with a dumbbell posterior fly (working posterior shoulder...

Single Arm Pull To Push Cable Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm cable pull and then switch to the opposing hand and push whilst standing.  This is a great exercise that integrates...

Lacrosse Ball Glute Massage https://www.instagram.com/p/BUkq29oFwCD/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lacrosse ball glute massage.  Simply place the...

Lacrosse Ball Quad Massage https://www.instagram.com/p/BUjIErEFTIv/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating lacrosse ball quad massage.  Lie on the lacrosse ball...

Lacrosse Ball Massage Your Hands As an osteopath I am using my hands on a daily basis to treat clients and as a result, tension in the muscles of the hands often is a by product of this.  In the image below you will see osteopath Heath Williams of Principle Four...

Add Some Single Leg Work To yoru Program To Improve Strength/Control and Assess For Asymmetries I am a big believer in adding both bilateral and single leg or split stance exercises into your training program to train all the common stances and postures that we often...

Single Leg Step Up With Knee Drive + Toe Touch In the video below you will see osteopath Heath Williams demonstrating a single leg step up with knee drive (with hip lock on the planted foot) and toe touch on the raised leg to increase balance and stability.  This is a...

Foam Rolling The Glutes https://www.instagram.com/p/BUfVolSFG5j/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating foam rolling of the glutes. The foam roller is a great...

Lacrosse Ball Calf Massage https://www.instagram.com/p/BUcyHDUlnKp/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lacrosse ball calf massage.  Simply place the...