The Dungeon Athletic

22/04/2026

The Self-Correcting Squat 💎
I start almost all my clients with the Goblet Squat. Why? Because it’s the only exercise that actually teaches you how to move while you’re doing it. The weight held at your chest acts as a counterweight, naturally fixing your posture and forcing your core to work overtime.
The Science Behind It 🔬
Research published in the Journal of Strength and Conditioning Research (Gullett et al.) shows that front-loaded squats—like the Goblet—generate significantly lower compressive forces on the knee and lumbar spine compared to traditional back squats.
Essentially, you get all the leg-building benefits with a much lower risk of injury. It also creates higher Re**us Abdominis (abs) activation to keep you upright, making it a “secret” core workout too.
Why it Matters for You:
• Safety: It protects your lower back by keeping your spine “stacked.”
• Mobility: It “pries” your hips open, reversing the damage of sitting at a desk all day.
• Real World: It mimics how you actually lift things—groceries, gear, or kids—close to your chest.
The Goal: Sit deep, keep your chest “proud,” and drive through the floor. It’s the safest, most effective way to build a foundation for the gym and beyond.

21/04/2026

Why the Deadlift is King 👑
If you want a body that’s “built to last,” you need this move. Here is the simple truth for my clients:

1. The Hinge: We don’t just sit down; we push our hips back. This protects your knees and turns your glutes into a powerhouse.

2. The “Scary” Back: Don’t fear the curve! Science shows our spines are adaptable and tough. You don’t need a perfectly flat back to be safe—you need a strong back. (Saraceni et al. (2020) Exploring lumbar spine flexion during lifting: Is there a relationship between flexion and low back pain? A systematic review and meta-analysis)

3. Real World Strength: Every time you pick up groceries or your kids, you’re deadlifting. We do it in here so it’s easy out there.

20/01/2026

What an absolute savage showdown in the pushup, air squat, and burpee challenge! 🔥
After weeks of relentless grinds, pure fire, and unbreakable commitment, here are your TOP 3 WARRIORS who dominated the battlefield:

🥇 1st Place: Matthew () – 1,134 total exercises
You didn’t just win… you obliterated the competition. Triple-digit sessions on repeat? Absolute legend status unlocked. Massive congrats, absolute destroyer!

🥈 2nd Place: Adéle () – 634 total exercises
Storming in with those brutal multi-set assaults and minute-long wars—your burpees and squats were straight venom. Unreal firepower!

🥉 3rd Place: Alison () – 408 total exercises
Battling through packed days, stacking steps, and still dropping session after session. Pure warrior spirit—podium earned!

Shoutout to the rest of the crew who brought the heat (in no particular order for the epic fight):
• Steph
• Dale
• Jane
• Fred
• Kate
• Fats
• Sechaba

You turned this into a full-on war zone—thousands of reps crushed, limits shattered, and the group total hit 3,616 exercises. Insane community strength! 💀
Prizes locked in for the Top 3:

• 1st Place (Matthew): Full ATP products pack from , fresh Dungeon Athletic Socks, 5x The Daily Cup vouchers from , AND 50% off February Training!

• 2nd Place (Adéle): ATP products pack from , 3x The Daily Cup vouchers from , AND 40% off February Training!

• 3rd Place (Alison): ATP products pack from , 2x The Daily Cup vouchers from , AND 30% off February Training!

Thank you and for the amazing prizes!

Tag your squad, smash a 🔥 if you survived the chaos, and start loading up… because the NEXT CHALLENGE hits in June and it’s going to be BIGGER. DEADLIER. UNSTOPPABLE. More reps, higher stakes, next-level intensity.
Who’s already locked in? Drop your name below and let’s fuel the fire early! 🚀
TheDailyCup_CT CapeTownFitness

13/01/2026

The Dungeon is back in 2026 with SUCH A GREAT VIBE! So nice to see all the familiar faces back , Kofi and the rugby boys… and an extremely warm welcome to !!!
Welcome to the Dungeon! I hope you enjoy the journey with us as much as we have so far! Truly the greatest crew I have ever worked with!!! You are all legends!

For those of you that is still contemplating joining the best space in Cape Town, and feel second best is not for you anymore, make 2026 your year to better yourself!

14/12/2025

Training has never been natural to me. I have always liked food and sitting down. I started enjoying weight training when I was 17 years old. Running not as much. Always enjoyed paper cuts a little more (that’s a wild analogy)…

It has been a struggle to get into it, but I have found my niche by combining running with what I like the most; (lifting heavy) and mountains. To do well in that I obviously have to get better at running - so now I enjoy the movement more. I will never do a 21, but short and fast feels like the holy grail combined with quality weightlifting and high intensity work.

I am heavy machinery, pushing out a large number of watts to get up a mountain, and steamrolling down it.

The point is this: it’s never too late to try something that you don’t like. You might just end up enjoying it.

It’s all mindset and intention.

Defeat your former self.
Be better than yesterday.

14/11/2025

Yesterday was my brother’s birthday. It always sticks with me. I am still here and while I am I will try my best to live life to the fullest and be kind to my body the way it deserves.

As Socrates said: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”.

It’s true. You have one life and one chance to be the best version of yourself. Don’t waste it. Make time for yourself, so you can make time for others.

07/11/2025

Banded squats for the layman:

Banded squats boost muscle activation, especially in the glutes, and improve your form and power. Here are the key benefits:

- Variable Resistance: Bands increase tension as you rise, making your muscles work harder throughout the squat.

- Glute Activation: Using a band around your thighs forces you to push your knees outward, enhancing glute engagement.

- Better Form: The band helps keep your knees aligned, preventing common mistakes and engaging your core.

- Power Development: Pushing against the band could build explosive strength and speed. (Progression)

- Joint-Friendly: Bands offer smoother resistance, making them great for beginners or those with joint issues.

- Portable and Versatile: Easy to use anywhere, bands let you intensify your workout without heavy equipment.
(Banded barbell squats progression)

Banded squats are a dynamic way to overcome plateaus and build strength effectively!

05/11/2025

If you see videos of me training or training my clients, there will always be similarities. Excessive variation kills progress.
Repetition is key to build strength, power and will give you the best results.
You need consistency and as I always say, you sometimes need boredom too.
Results are NEVER boring.

I see way too much of this “instagram” and “tiktok” type training. Sure it looks great on camera, but it really does nothing.

You don’t have to do push-ups on a bosu. Normal push-ups are just fine and actually more effective for strength and growth.

Trainers, focus on your client’s goals and less on what the world perceives to be “cool”. It’s dumb.

Embrace the boredom. Embrace the results.

31/10/2025

I do the things I make my people do, how else would I know what they are going through… (didn’t mean for it to rhyme)
I also struggle with motivation at times, videos can make everything look glamorous…but consistency even on a non-motivated day brings progress. One foot in front of the other, one step at a time… keep going, you’ve got this

28/10/2025

From beginner to advanced. All we do here is defeat the former self and becoming better than yesterday.

24/10/2025

19/10/2025

🏃‍♂️✨ Today was supposed to be a quick run, but the view was so breathtaking that I had to slow down and soak it all in. You know, for me, running has always been more about the mind than the body. Sure, I get that heart rate up, but it’s the mental training that keeps me lacing up my shoes.

I mean, come on—how can you not get distracted by nature? 🦋 It’s like Forest Gump said, “I just kept on running and running…” But let’s be real, sometimes you just have to stop, take a breath, and appreciate the ride.

Running isn’t just about the miles; it’s a meditation, a way to clear the mind while the legs do their thing. The physical gains? Just a sweet bonus! So, go ahead, hit the trail, and remember: there’s always something to be gained, even if it’s just a moment of peace or a fleeting glimpse of nature’s beauty.