Sound fitness studios

Burpee Broad Jump

Looking for a full-body exercise that builds power, fitness and resilience?

The Burpee Broad Jump combines explosive lower-body power with cardiovascular conditioning, making it a fantastic exercise for improving:

✅ Explosive power
✅ Cardiovascular fitness
✅ Coordination & athleticism
✅ Lower body strength
✅ Mental resilience

Like any exercise, it’s all about quality movement. Jump as far as you can with control, land softly, and keep your technique consistent throughout each rep.

Tall Kneeling Low to High Cable Wood Chop

Want to build a stronger core that actually transfers to real life and sport?

The tall kneeling low to high cable wood chop is one of our favourite anti-rotation exercises for improving:
✅ Core strength & stability
✅ Rotational power
✅ Shoulder and hip coordination
✅ Posture and movement control

By taking your legs out of the equation, your core has to do the work—helping you develop strength that carries over into lifting, running, golf, tennis, and everyday movement.

Remember: quality over weight. Control every rep and resist the cable pulling you off balance.

💬 Have you tried this exercise before? Let us know below!

Small movement. Big benefits. 🔥

The banded lateral walk is one of the best exercises for building stronger glutes and improving hip stability. It’s a simple drill that helps activate the muscles responsible for keeping your knees, hips and pelvis stable during squats, deadlifts, running and everyday movement.

✅ Strengthens the glute medius
✅ Improves hip and knee stability
✅ Helps build better movement patterns
✅ Great as part of your warm-up or accessory work

Stay low, keep constant tension on the band, and take slow, controlled steps. The aim isn’t speed—it’s quality movement.

Have you added banded lateral walks to your training? Let us know below!

The laying cable bicep curl keeps constant tension on the biceps throughout the entire movement, making every rep count. By removing momentum, you’re forced to control the weight from start to finish, helping improve muscle activation and build stronger, more defined arms.

✅ Constant tension through the full range of motion
✅ Minimises swinging and cheating
✅ Great for improving control and muscle growth

Slow the movement down, squeeze hard at the top, and control the lowering phase. Quality reps always beat rushed reps.

Have you tried this variation before? Let us know below! 👇

Slow Mountain Climber

Slow down to get stronger.

The slow mountain climber isn’t about speed—it’s about control.

By moving deliberately, you increase time under tension, challenge your core and improve hip stability while keeping your body in a strong plank position.

Benefits include:

• Core strength
• Shoulder stability
• Hip mobility
• Improved coordination
• Full-body control

Key focus points:

• Keep your hips level throughout
• Brace your core before every rep
• Drive your knee towards your chest with control
• Push the floor away through your hands
• Maintain a straight line from head to heels

Anyone can move fast. The real challenge is staying in control.

Sit-Up with Kettlebell Rotation

Train your core to do more than just flex.

The sit-up with kettlebell rotation combines trunk flexion with controlled rotation, helping to build strength, coordination and stability through your entire core.

It’s a great exercise for developing rotational control that carries over into sport and everyday movement.

Benefits include:

• Core strength
• Rotational stability
• Oblique development
• Improved coordination
• Better trunk control

Key focus points:

• Keep the movement controlled throughout
• Sit up tall before rotating
• Rotate through your torso, not just your arms
• Brace your core on the way down
• Choose a weight you can control with good technique

Strong abs aren’t just for aesthetics—they help you move, lift and perform more efficiently.

Half Kneeling DB Shoulder Press

Build strength. Improve stability.

The half kneeling dumbbell shoulder press is a fantastic exercise for developing upper body strength while challenging core control and stability.

By taking away support from the lower body, you’re forced to brace properly and create a strong, stable position before pressing overhead.

Benefits include:

• Shoulder strength
• Core stability
• Improved posture
• Better overhead mechanics
• Reduced compensation through the lower back

Key focus points:

• Squeeze the glute of the kneeling leg
• Keep your ribs down
• Brace your core throughout
• Press smoothly overhead
• Control the weight on the way down

A strong press starts with a stable foundation.