FITOKIO

The lunge and twist on a BOSU ball is a compound exercise that combines a lunge, balance challenge, and rotational movement. It works multiple muscle groups while also improving stability and coordination

🔥 Improves Core Strength
🔥 Enhances Balance and Stability
🔥 Strengthens the Lower Body
🔥 Develops Rotational Strength
🔥 Improves Functional Fitness
🔥 Increases Joint Stability
🔥 Challenges Coordination

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The hollow hold (or hollow body hold) is a foundational isometric core exercise that trains full-body tension, stability, and posture. Popularized in gymnastics, it teaches you to engage your deep core muscles and flatten your lower back against the floor

How to Perform the Hollow Hold

🔥 Get into position: Lie flat on your back, press your belly button toward the spine, and actively flatten your lower back into the floor so there is no gap underneath
🔥 Lift upper body: Bring your chin to your chest and lift your shoulders and shoulder blades (scapula) slightly off the ground
🔥 Extend arms and legs: Raise your legs straight out and lift them a few inches off the floor while pointing your toes
🔥 Hold: Keep your quads and glutes tight and hold this tension for 20 to 60 seconds

Modifications & Progressions
If your lower back arches or comes off the floor, you need to regress the movement to protect your spine
💥 Beginner: Keep your knees bent at a 90-degree angle (tabletop) or hug them to your chest while keeping your shoulders off the floor

Game on 🏓🔥! Prepare for tournaments 🏆

We’re excited to introduce Pickleball Classes at Fitokio! Whether you’re a complete beginner or looking to level up your game, our sessions are designed to help you move, compete, and have fun while staying active

✅ Beginner-friendly
✅ Fun & social environment
✅ Great cardio + coordination workout
✅ Suitable for all fitness levels

Come rally with us and discover why pickleball is one of the fastest-growing sports around!

📍Join the movement at Fitokio
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Boxing personal training is more than just throwing punches 🥊 Functional movement training builds strength, improves coordination, boosts endurance, and enhances overall mobility for everyday performance. Every session challenges both body and mind while helping you move stronger, faster, and with more confidence. 💪🔥

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The Bulgarian split squat is an advanced unilateral leg exercise that involves placing one foot elevated behind you on a bench or box while squatting with the opposite working leg. It builds immense lower-body strength, corrects muscle imbalances, and can isolate either the quadriceps or glutes

Perfect Form Setup & Ex*****on
🌟 Find your stance
🌟 Elevate your rear foot
🌟 Keep it stable
🌟 Squat down
🌟 Drive up

You can progress this movement by holding dumbbells at your side (suitcase), holding a single dumbbell at your chest (goblet), or even using a barbell

Building Strength through Stability⚖️

Today’s Personal Training Session focused on unstable movement patterns to improve balance, coordination and core activation - bringing more symmetry into the physical structure while enhancing overall body control🏋️‍♀️

Train Smarter. Move Better. Perform Stronger 💪

Do you have kids active in sports? Equip them with Power & Agility training that will not only help them now, but carry them through life with the skills honed only through movement…repetitive movement!

Bring your group! Maximum of 10 kids per session

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Basic form tips:
💥 Put your full foot on the box
💥 Push through the heel of the working leg
💥 Avoid pushing excessively off the back leg
💥 Keep your knee tracking over your toes
💥 Stand tall at the top

1️⃣ Improves Balance & Stability. Since you’re standing on one leg during part of the movement, each leg works independently which helps correct strength imbalances between sides
2️⃣ Functional everyday movement. The movement pattern closely mimics climbing stairs or getting onto elevated surfaces

You can progress the exercise by:
💥 Holding dumbbells
💥 Increasing box height
💥 Slowing the lowering phase
💥 Adding a knee drive at the top

Curated programming for core strengthening. Strong core = Strong body!

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Keeping the movement slow and controlled is more important than depth. A good progression is:
💥 Assisted pistol squat holding a pole/TRX
💥 Floor pistol squat
💥 BOSU-assisted pistol squat

People with knee, ankle, or balance issues should usually master:
💪 Regular squats
💪 Split squats
💪 BOSU bilateral squats

⚠️ Important cautions ⚠️
This is considered an advanced exercise. The instability significantly increases difficulty and injury risk if technique is poor