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Dr Jeremy Ko

Phone: +61 434 856 314

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22.01.2022 Banded back exercises 1 standing upright pull 2 single arm bent over row 3 bent over row... 4 seated row 5 good mornings #fitness #workout #back #workout #strength #conditioning #bands

20.01.2022 Never stop learning! Officially a strength and conditioning coach! Can’t wait for stage 4 restrictions to be lifted and complete face to face sessions! ... Hit me up for your strength and conditioning needs . Thank you to the fellas Solidus Health & Strengthfor their guidance and training sessions

20.01.2022 Skipping It is a great way to warm up before your work outs. It will gradually increase your heart rate and get blood flow to your muscles necessary to reduce the risk of injury and improve exercise performance. It is also great for improving coordination, strength in your legs and cardio. ... I complete 3x2 minute cycles before leading into dynamic warmups #sunshine #skip #jump #risk #reduce #injuries #training #hops #afl #health #performance #workout #jumprope #strength #conditioning #movement #boxing #cardio #legs #iso #fitness #melbourne #baller #basketball #nba #rope #skipping #coordination

18.01.2022 Ease back into the gym Melbourne! With increase capacity resuming and sunshine coming along the urge to get fit and strong quick is real. Health practitioners like myself say it time and time again. QUALITY OVER QUANTITY ... Think of the benefits of your exercise and perform them at your best ability. This is more important then chasing numbers, your body will thank you for it. Don’t let this be you! Don’t get injured trying to get back to your pre lockdown state Example shown in this clip is a elevated single leg quarter squat. Used to improve strength and power in gluts and thighs. Smith machine helps with assisting with stability on single leg movements. #exercise #work #fitness #workout #strength #conditioning #squats #dunk #nike #basketball #exercise #training #preseason #osteo #osteopath #melbourne #movement

18.01.2022 BIRD DOG EXERCISE Improve Core stability and shoulder stability Strengthen gluteal and lumbar spine muscles Condition your body and reduce lower back pain... Reminiscing on the days gyms were open in melbourne. who else misses the gym environment? #osteopath #strength #conditioning #rehabilitation #hip #gluts #tennis #basketball #nba #melbourne #hipmobility #fitness #physicaltheraphy #core #abdominal #gluts #spine #sportsinjury #legday #gymworkout #strengthandconditioning #rehab #osteopathy #shoulders #workout #pelvis

17.01.2022 Single leg lateral step up- explosive variation Increase strength and power in your glutes and quads Increases single-leg strength and stability... Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #step #up #fitness #strength #osteo #gym #conditioning #train #movement #coach #stability #sports #hamstrings #gluts #legs #power #training #quads #fitnesstips #vertical #dunk #wellness #hip #train #speed #mobility #move #basketball #nba #melbourne

16.01.2022 It’s Monday, Get back to training! Exercises performed: Barbell Front Squats ... Trap bar deadlifts Dumbbell Lunges Anterior weighted step down Knee over toes lunge Barbell back squat Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #lunge #fitness #strength #osteo #gym #conditioning #train #movement #coach #stability #sports #melbourne #hamstrings #gluts

15.01.2022 SUNDAY FUNDAY! Barbell deadlift Why I complete them: ... It will Increase power for me this is required to improve my vertical leap. Improve strength in my legs and back that is required to get me in the air. Why do you include deadlifts in your workout? Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #deadlift #fitness #strength #osteo #gym #conditioning #train #barbell #coach #stability #sports #melbourne #hamstrings #gluts #legs #power #sunday #training #fitnesstips #vertical #dunk #wellness #hip #train #speed #mobility #move #basketball #trackandfield #nba

15.01.2022 Looks like me and D-man will be playing together for a while. Awaiting a few more weeks for Melbourne restrictions to allow adults to return to sports. Contact/ Non-contact basketball ... #basketball #training #shooting #summer #sports #osteo

14.01.2022 Someone has been busy in August. Expanding my knowledge and awaiting for our stage 4 restrictions to end. An investment in knowledge, pays the best interest -B. Franklin... Stay safe and motivated out there people of Melbourne! #melbourne #osteopathy #osteo #knowledgeispower #fms #movement #screen

13.01.2022 BANDED ANTI ROTATION EXERCISES Core strength is important for reducing risk of injury,providing strength and co ordination for our body. The cores main function is to provide stability for your spine which is important to support your body during unwanted motions. ... Use these anti rotation exercises to improve stability and strength! Get prepared for your sporting come back particularly for Melbournians. 1Standing Anti-rotation 2Anti rotation Squat 3Anti-rotation Lunge 4Kneeling Pallof Press 5Standing Wood Chop 6Single leg Unstable Surface #core #strength #condition #control #movement #golf #swing #thoracic #spine #run #rugby #afl #finals #abs #preparation #preseason #lockdown #sports #soccer #football #health #wealth #fitness #training #nba #basketball #dunk #movement #rehab #prehab

13.01.2022 Single leg RDL to jump Have you done this exercise before? Great to Improve strength in the glutes, hamstrings and lower back.... The jump will add power to your single leg jump while also improve co ordination. This exercise will also help with hip stability and balance Always consult with your health professional if you are unsure if these exercises are suitable for you

13.01.2022 Get outdoors and work out those legs! Checklist: Weather Sanitiser ... water bottle Don’t forget your Use what you have around you! I used this park bench. You can easily use a stable chair or bench you have at home. No excuses 1 Elevated split squat 2 Alternating step ups 3 Lateral step ups 4 Rapid step ups 5 Plyo Hurdle jumps(over park barriers) Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #health #wealth #therapy #spring #summer #fit #mind #exercise #goals #legs #training #health #speed #performance #workout #strength #conditioning #movement #strong #legs #iso #fitness #melbourne #baller #dunk #legs #basketball #jump #hamstrings

11.01.2022 Levelling up with the vest this weekend Step ups Hip thrusts Incline push-up ... Burpee Jumping lunges #exercise #weekend #vibes #work #hard #playhard #fitness #workout #strength #conditioning #vest #suit #nike #exercise #training #preseason #osteo #osteopath #melbourne #movement #therapy

11.01.2022 Assisted jump with resistance band Super fun and can be used to improve jump performance! But be sure to perform this in a safe environment. Aim of the exercise: ... Improve your lower limb strength. Increase jump performance Feel like a kangaroo Your mass is mechanically reduced, This method allows for a great than normal concentric velocity and as a result a higher jump height. Always consult with your health professional if you are unsure if these exercises are suitable for you

10.01.2022 Elevated front foot lunge with barbell. This is killer exercise for your gluts, hamstrings and quads. This will test your hip stability throughout the range of the exercise but also improve your hip strength. ... Begin with a small elevation using things around the house such as books, steps and progressively make it harder by increasing the height/weight. Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #lunge #fitness #strength #osteo #gym #conditioning #train #movement #stability #sports #melbourne #hamstrings #gluts #legs #power #friday #training #quads #fitnesstips #vertical #dunk #wellness #hip #train #speed #mobility #move #basketball #trackandfield See more

09.01.2022 Add a fit ball to your next workout These exercise will surely get your core working! 1mountain climbers ... 2plank 3Knee tucks 4elevated sit up 5decline push up Let me know how you go with these or tag a friend to do them with. #core #osteo #swiss #ball #fitball #summer #abs #workout #dunk #injuries #prevention #abdominals #exercise #fitness #melbourne #functional #training #osteopathy #basketball #run #afl #football #gym #fit

07.01.2022 Preparing for exercise. Here are some drills you can use with a power band or dowel stick. If you don’t have these items use a broom stick . 1 Single leg hops with band over head ... 2 Banded rotations with lateral movement 3 Skipping with band over head These can be used to prepare your body and mind for movement to be completed during your workouts #osteopath #wellingbeing #mind #body #warmup #sunshine #skip #jump #risk #reduce #injuries #training #hops #afl #health #performance #workout #band #strength #conditioning #movement #cardio #legs #iso #fitness #melbourne #baller #dunk #legs #dunk #basketball #nba

06.01.2022 Assisted band stretches for your lower limb. 1 Quadricep stretch 2 Hamstring 3 Adductors ... 4 Calves/gastrocnemius 5 Posterior chain See more

05.01.2022 BARBELL SQUATS AND HIP THRUSTS Use these exercises to build power and explosiveness. Not just for athletes, these are great exercises to keep you conditioned and strong. ... Strengthening your posterior chain muscle group will also increase your ability to jump, pull, push, and will improve any movement involving your lower body. Select an appropriate weight and slowly progress #osteopath #exercise #goals #summer #power #training #health #speed #performance #push #pull #jump #workout #strength #conditioning #movement #strong #legs #fitness #melbourne #nba #dunk #legs #basketball #back #posterior #chains #legs #physical #therapy

04.01.2022 Spring into spring or should I say parachute into spring With the warmer weather around the corner be sure to set your health goals and make them consistent. Who’s ready for summer? ... #osteopath #wellingbeing #mind #body #goals #summer #run #injuries #training #health #speed #performance #workout #parachute #strength #conditioning #movement #anaerobic #legs #iso #fitness #melbourne #baller #dunk #legs #basketball #fast #slowmotion #sprint

04.01.2022 Be sure to maximise your 1 hour of exercise! We got this Melbourne! Vigorous exercise completed, be sure not to forget your mask! ... Have a great weekend #osteopath #running #runners #nike #vitamin #Wellness #mind #positivevibes #vigourus #fitness #strength #osteo #portrait #home #conditioning #train #movement #sprints #sports #melbourne #friday #training #stayhealth #risk #reduce #hip #train #mobility #move #afl #football

04.01.2022 Fit Ball Core Buster Whether you are getting ready for Melbourne summer or improving your core strength to reduce the risk of injuries. These are perfect exercise to get your core working: ... 1Fit ball V-pass 2 Fit Ball deadbug 3Fit ball rollout #core #osteo #swiss #ball #fitball #summer #abs #workout #dunk #injuries #prevention #abdominals #exercise #fitness #melbourne #functional #training #osteopathy #basketball #run #afl #football #gym #fitness #fit #health #body

04.01.2022 Functional Warm Up Exercises Broom stick/ Dowel edition Use these exercises to prepare you for any workout, but also if you have been desk bound or stuck in your home office ... You can use this to help correct posture and form Perform each move 10 times 1 Two-legged hip hinge 2 Shoulder and chest opener 3 Standing T-spine rotation & toe touch Always consult with your health professional if you are unsure if these exercises are suitable for you #mobility #movement #rotation #strength #conditioning #control #thoracic #spine #posture #correction #desk #professional #finals #lakers #preparation #warmup #lockdown #sports #soccer #football #health #wealth #fitness #training #athlete #basketball #dunk #movement #rehab

04.01.2022 2 more weeks melbourne! Stay strong, positive and exercise. Use these exercises on your next session, You can easily use a stable chair or bench you have at home. No excuses - Upper body Workout ... 1 Incline push up 2 Bench Dips 3 Decline push up 4 Push ups Increase your workout resistance by using power bands Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #health #wealth #positivevibes #spring #summer #fit #mind #exercise #goals #chest #triceps #back #arms #training #health #performance #workout #strength #conditioning #movement #strong #iso #fitness #melbourne #nike #afl #football #victoria #comingout #soon

01.01.2022 Resistance Band Exercises-Part 2 Variety of exercises you can use with an exercise band, Give these exercise a go! 1 Mobility exercise/ shoulder warm up ... 2 Rear delt fly 3 Upright row 4 Push up 5 Deadlift Select the appropriate band strength for yourself. Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #wellingbeing #mind #band #exercise #goals #summer #spring #power #training #health #speed #performance #workout #strength #conditioning #movement #strong #legs #iso #fitness #melbourne #baller #dunk #legs #basketball #jump #back #shoulders #chest

01.01.2022 Anchored banded back exercises #exercise #fitness #workout #back #workout #strength #conditioning #bands #exercise #training #preseason #osteo #osteopath #melbourne #movement #therapy #australia