Johnny Fox

❌ Still training like a bodybuilder?

Don’t be surprised when your Breaking feels heavy, slow and stiff.

Breaking performance requires more than just building muscle.

You need to train for:
✅ Max strength
✅ Explosiveness
✅ Power transfer
✅ Movement-specific performance

That’s exactly why I created THE FOX’S LAB 🦊

Monthly Performance Blocks with 3 workouts per week, built specifically for Bboys & Bgirls.

Stop guessing. Start training with purpose.

👉 DM me “SYSTEM” and I’ll send you all the information.

breakdance athlete dancer workout

SPORT? 😅. WHAT SPORT!?

I DO ART.
ros_ 🎶

The ART of Building a SET. Vol2

In love with the process ❤️✨

WELCOME TO THE FANTASTIC AND FUN PROCESS OF CREATING A SET🤣❤️

HIPPI-HOPPE 🎶 ✨

Recovery day in Warsaw 🇵🇱🔋

Visited my friends at .pl, a private wellness and recovery studio where the whole space is exclusively yours for the session. No shared spaces, no distractions. Just you and the tools.

Here’s what we worked on and why it matters:

- HRV — Heart Rate Variability
Before anything else, we measured my nervous system readiness using GenZen’s Recovery Compass. HRV tells you how well your autonomic nervous system has recovered from training stress, not just how you feel, but what’s actually happening inside. Mine started at 55.

- Red Light Therapy
Red and near-infrared light working at the cellular level. It supports the body’s natural energy production and tissue repair processes, basically helping your muscles recover from the inside out. Used by both elite sports clubs and longevity protocols for a reason.

- Visbody 3D Body Scan
I’m in my off-season right now so I needed a real picture of where my body composition is at; muscle distribution, body fat, posture. Real data to adjust training and nutrition going into competition prep. No guesswork.

- Dry Float + Neurostimulation
The Zerobody Dry Float lets your body float on water through a membrane, zero pressure on joints, full nervous system decompression. Combined with light and sound neurostimulation programs designed to bring the brain into a deeper state of relaxation and mental reset.

HRV at the end of the session: 70.
That jump is the session working.
Recovery is in the plan. Always.

📍 .pl — Warszawa

Your core doesn’t just create movement.

It also has to resist movement.

That’s exactly what happens when you hit a freeze, stop momentum or control a transition.

If you’re only doing sit-ups and crunches, you’re missing one of the most important qualities for breaking.

Here are 4 anti-rotation exercises I use with bboys and bgirls to build a stronger, more stable core.

Exercises:
• Split Squat Landmine Anti-Rotation
• Kneeling Cable Anti-Rotation
• Single-Leg Pallof Press
• 3-Point Swiss Ball Plank + Kettlebell Drop

Try 2–3 sets of 10–12 reps per side, focusing on control rather than speed.

Comment CORE if you’d like more performance-based training tips for BREAKING.

strengthtraining performance explosiveness stamina functionaltraining gym athlete

Spain 2025
ros_ 🎶 🔥

2021.. WHEN THE DREAM CAME TRUE ✨❤️

After this battle Top 8 in The Last Chance Cypher, I got my ticket to the Red Bull BC One World Final. Being the first Spanish bboy to reach a World Final without having a wild card.

Let’s keep working 🧠📝