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Dr Jeremy Ko

Phone: +61 434 856 314

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25.01.2022 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

24.01.2022 SLO mo your motion. What you feel and what you see can be totally 2 different things. Use your phone or camera to break down your movements. ... Check your form and your pretty face while lifting #osteo #lift #gym #fitness #health

23.01.2022 Foam rolling This simple tool can be used as part of your warm up or cool down routine. It can help release tension in muscles ... Relieve muscle soreness Improve movement and encourage flexibility. Here are lower limb areas I target: gluteal muscles hamstrings (back of thigh) hip flexors (front of thigh) adductors (inner thigh) Gastrocs muscle (calf) ITB (lateral thigh) Always consult with your health professional if you are unsure if these exercises are suitable for you #osteopath #osteo #therapy #health #wellness #flexibility #roller #foam #movement #muscle #release #tension #gym #home #self #myofascial #care #train #workout #warmup #melbourne

23.01.2022 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

23.01.2022 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

21.01.2022 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

21.01.2022 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

21.01.2022 Excited to have you all visit the new location! Starting from Monday, December 14th 2020. You will find me at: ... 382 Main Rd West, St Albans.

21.01.2022 Ever seen an Ruptured ACL? Anterior cruciate ligament injury are common in start stopping sports that require quick change of directions, sudden stops and contact. Anterior cruciate ligament (ACL) prevents your tibia sliding forward in front of your femur and provides stability for the knee. ... As you can imagine it can cause great difficulty to participate in sport without an ACL. Each case should always be individually tailored for injury management . What might work for you, may not work for others. Most commonly these are surgically repaired when ruptured however this individual opted not to have surgery and completed exercise rehabilitation and continued to play sports for the pass 10 years. More importantly having preventative training could have reduced her risk of this injury. #acl #knee #injury #movement #strength #ligament #rehab #Australia #strong #quads #hamstrings #gluts #osteo #therapy #exercise #training #physical #gym

21.01.2022 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

20.01.2022 Barbell back squats + Jump squats Ready to jump out of stage 4 restrictions #osteopath #fitness #legs #power #run

20.01.2022 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

19.01.2022 Excited to finally announce a launch date for KO SPORTS AND MOVEMENT- 21st Jan 2021 A vision that has been months and years in the making, turning my dreams into a reality. ... If you never try you’ll never know. I hope I can inspire my friends and family to go for their goals Give @kosportsandmovement a follow for more product releases, updates and launches. www.kosportsandmovement.com

19.01.2022 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

19.01.2022 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

19.01.2022 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

18.01.2022 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

18.01.2022 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

18.01.2022 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

18.01.2022 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

17.01.2022 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 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

16.01.2022 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

16.01.2022 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

16.01.2022 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

16.01.2022 Jerwyn putting in the work for preseason. A snippet of our workout: 1Sandbag exercises 2Reverse Sled pulls ... 3Kettle bell swings 4Sled pushes #knee #injury #prevention #movement #ligaments #strong #leg #workout #strength #conditioning #baskeball #baller #melbourne #to #Phillipines #pba #band #exercise #training #preseason #osteo #osteopath #lunge #kettlebell #sand

15.01.2022 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

15.01.2022 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

15.01.2022 Anchored banded back exercises #exercise #fitness #workout #back #workout #strength #conditioning #bands #exercise #training #preseason #osteo #osteopath #melbourne #movement #therapy #australia

14.01.2022 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

14.01.2022 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

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

12.01.2022 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

11.01.2022 Assisted band stretches for your lower limb. 1 Quadricep stretch 2 Hamstring 3 Adductors ... 4 Calves/gastrocnemius 5 Posterior chain See more

09.01.2022 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

09.01.2022 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

08.01.2022 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

07.01.2022 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

07.01.2022 NO BELT VS BELT A common mistake I see in clinic is patients wearing belts throughout the day thinking it’s helping them. This is potentially causing more harm to them, then benefiting their body. This is due to having a dependency of using a brace and not using the muscles required to keep you up and stable. ... Just like with lifting weights, use the belt temporarily and on close to max lifts. The body is designed almost too perfection, appreciate your body and take care of it. Use support braces when you need it, but don’t rely on it. Your body is resilient and designed to move. So MOVE! #osteopath #move #strength #braces #training Tiesto-Business

07.01.2022 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

06.01.2022 Highlights of my weekend. Was not intending to be playing sports in suede boots and in the rain but I couldn’t help myself. Melbourne had a great Weekend of wins in the AFL and NRL. Congratulations to the @storm and @richmond_fc ... Who’s signing up to football next season? #osteopath #australia #melbourne #afl #rugby #training #young #athlete

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

03.01.2022 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

02.01.2022 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

01.01.2022 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