Gym N Tonic Fitness

Let’s break down one of my go-to lower-body movements: the front squat.🔥
Front squats challenge your strength, mobility, and posture all at once… which is why they’re such an essential lift for my clients.
🔍 What Does It Work?
• Quads (big time!)
• Core (front-loaded = huge core demand)
• Upper back
• Glutes
• Ankles & hips (mobility + stability)
🧠 Why Do It?
Front squats improve:
• Upright posture
• Leg strength
• Knee health
• Squat depth
• Carryover into cleans and other athletic movements
They’re also more beginner-friendly for people who struggle with back squats.
✨ Pro Tip:
Think “elbows high, chest tall” and let the bar rest on your shoulders — not in your hands.
If you want your squats to feel stronger and more natural, let’s work on it together.
📩 Send me a message to book a 1:1 session.

Let’s talk about the push press — one of the most powerful overhead strength builders. 🚀
If you want stronger shoulders AND explosive power, this is your movement.
🔍 What Muscles Does It Hit?
• Shoulders (delts!)
• Triceps
• Upper back
• Legs & glutes (yep — this is a full-body lift)
• Core, stabilizing through the drive
🧠 Why Do This?
The push press teaches you how to use your legs with your upper body to move weight efficiently.
It helps improve:
• Overhead strength
• Athletic power
• Shoulder stability
• Barbell confidence
✨ Coaching Tip:
Keep your dip straight down — no hinge — and drive through your legs like you’re jumping.
If you want to get more confident pressing overhead, I’d love to help you build the strength and technique to do it safely.
📩 DM me for personal training info.

Coach Sydney here with one of my favourite core builders — the kneeling banded chop.🔥
If you want a stronger torso, better rotation, and more stability in real-life movement… this one deserves a spot in your training.
🔍 What Does It Work?
The banded chop targets your entire core, especially:
• Obliques (rotation & side bending strength)
• Deep stabilizers (the “anti-movement” muscles that keep your spine safe)
• Hips & glutes helping you stay grounded
• Upper body control through the pull
🧠 Why Add It?
Because your core isn’t just about crunching — it’s about resisting movement. This exercise teaches your body to stay strong when life (or sport) pulls you in different directions.
Expect improvements in:
• Stability and balance
• Rotational power
• Lower back resilience
• Athletic performance
✨ Pro Tip:
Keep your hips square and think “rotate through the ribs, not the arms.”
If core strength or stability is something you want to level up, I’ve got space for new PT clients.
📩 Send me a message and let’s get you feeling strong and controlled.