Holixir Womens Wellness

Knee discomfort doesn’t necessarily mean squats are off the table.

A swiss ball wall squat provides extra support and allows you to position your feet slightly further forward, which can help reduce the demand at the knee while still effectively loading the quads and glutes. It also makes it easy to control your depth, so you can work within a comfortable range and gradually build capacity over time.

Because the goal isn’t to avoid loading your knees - appropriate, progressive loading is part of making them stronger.

We were delighted to host our first workshop with Bodyworks Physiotherapy - diving into the anatomy of our core and the subtle art of activating it properly.

One of the biggest surprises? Most of us were doing too much. 😅 Overachievers, apparently!

Using real-time ultrasound, we learnt that core activation isn’t about bracing harder - it’s about tuning into the subtle feeling of engaging the deeper core muscles (TA) and learning what just enough actually feels like.

Want to see your own core in action? All HOLIXIR members can book a 1:1 ultrasound session with the Bodyworks team for just $20.00

DM us or email [email protected] to book.

Peta joined us 6 months ago and had quickly become part of the very fabric of Holixir. Always showing up with enthusiasm, a “give everything a go” mentality and little sass (which we love)! 💁🏼‍♀️

Spoken from the heart, this took one-take, and I couldn’t help but smile and nod along as she spoke. 💛

Push day. Bestie edition. 🤝

While we don’t often use bodyweight exercises in the Strength studio... we do love an upper/lower body superset.

An upper/lower body superset pairs one upper body exercise with one lower body exercise, allowing one muscle group to recover while the other works. It’s a simple way to keep training efficient, maintain performance across your sets, and make the most of your session.

Science says it’s smart. Sarah and Tan just took the concept a little too literally. 😅

Meet the newest members of the HOLIXIR Collective 👋

We’re so excited to welcome the incredible team from Bodyworks Physiotherapy to HOLIXIR.

With a passion for helping people move better, recover smarter and stay strong for life, they’re here to support you whether you’re managing pain, returning from injury or looking to optimise your performance.

Give them a warm HOLIXIR welcome! 💙

What’s happening under your grippie socks? 👣

The moving carriage challenges your balance, so your body looks for ways to create stability. Ideally, that stability comes from your trunk - through coordinated activation of your deep core, pelvic floor and hip muscles.

When that system isn’t working efficiently, it’s common to see the toes grip in an attempt to create a more stable base.

That’s why you’ll often hear us cue you to press through the tripod of your front foot - your heel, the base of your big toe and the base of your little toe.

This creates a stable foundation from the ground up, allowing your hips and deep core to do the work they’re designed for. Sometimes, a small change in how you connect with the floor can completely change how an exercise feels. 🙌🏼

Strong legs aren’t built by jumping to the hardest exercise. They’re built by progressing the right variable at the right time.

✔️ Level 1 – Split Squat (KBs by your sides)
Build balance, stability and movement control. Learning to control your pelvis, knee and ankle is the foundation of every strong split squat.

✔️ Level 2 – Rear Foot Elevated Split Squat (Goblet Hold)
Increase your range of motion while changing the loading strategy. Holding the weight at your chest encourages an upright torso and challenges your trunk to stay stable throughout the movement.

✔️ Level 3 – Bulgarian Split Squat (Barbell)
Progress both the range of motion and external load, increasing the demand on unilateral strength, stability and coordination.

Progressive overload isn’t just about lifting heavier. You can make an exercise more challenging by changing:
• Stability
• Range of motion
• Loading strategy
• External load

You also don’t need to progress every variable at once. That’s how we coach at HOLIXIR. Everyone may perform the same movement pattern, but the version they’re doing is matched to their current strength, skill and control.