Simon Macey

Simon Macey Helping busy professionals get fit and focused - without sacrificing work or family

www.simonmacey.com Personalized Online Plan – To Build Strength & Lose Fat.

Simon Macey | Personal Trainer Pefferlaw – Train Smarter, Get Results! Looking for expert personal training in Pefferlaw without the high cost of traditional PT? The Hybrid Method blends in-person coaching with structured online support—giving you expert guidance, accountability, and a customized plan built for your goals. In-Person Coaching – Master technique, prevent injuries & stay motivated. Ongoing Support & Accountability – Weekly check-ins & progress tracking. Flexible & Affordable – Train on your schedule at a fraction of the cost of traditional PT. Serving Pefferlaw, Georgina & Surrounding Areas. Book Your Free Discover Call Today

09/12/2026

RNT B-Stance RDL

A great exercise for getting your glutes properly switched on.

Set yourself up in a B-stance with most of your weight through the front leg and the band pulling that knee inwards.

As you hinge back, keep the knee tracking out against the band and sit into the stretch through the glute.

You should really feel that working at the bottom.

From there, drive the hips forwards and squeeze the glute to stand back up.

The band just gives you that extra bit of resistance to work against and makes the glute work even harder.

Slow it down, own the stretch, and make the front leg do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/11/2026

Front Foot Elevated Reverse Lunge

A really useful way to get a little more range through a reverse lunge.

Start with your front foot on a small plate or step, then take the other leg back into your lunge.

Keep your weight through the front foot, lower yourself under control, then drive through that leg to stand back up.

The extra height lets you get a little deeper, but don’t force the range just for the sake of it.

Stay balanced, keep the front knee tracking well, and make the front leg do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/10/2026

Narrow Grip TRX Row

A really simple way to work your back using your bodyweight.

Hold the handles with a narrow grip, lean back, and keep your body nice and straight.

From there, pull yourself up by driving your elbows back and keeping the handles close to your body.

Pause at the top, then lower yourself back down under control.

The main thing is not letting your hips drop or turning it into a shrug.

The further you walk your feet forwards, the harder it gets, so adjust the angle to suit you.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/09/2026

Bodyweight Bench Dip

A simple bodyweight exercise for your triceps.

Set your hands on the edge of the bench, keep your feet out in front, then lower yourself by bending through the elbows.

From there, press through your hands and straighten the arms to come back up.

Keep your body close to the bench and don’t let your shoulders roll forwards at the bottom.

You don’t need to chase loads of depth either. Go as low as you can comfortably control, then press back up.

Simple, effective, and easy to add into pretty much any upper body session.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/08/2026

Rowing Warm-Up & Technique Drill

If you’re jumping straight onto the rower and going full stroke from rep one, try building into it instead.

I like to spend 2–3 minutes working through the movement in stages:

30 seconds arms only.

30 seconds arms plus a small hinge through the hips.

Then start bringing the knees in. ¼ slide, ½ slide, and finally into your full rowing stroke.

It’s a really simple way to warm up, but it also gives you a chance to actually think about your technique rather than just pulling harder.

Build the stroke piece by piece, get everything moving well, then start your session.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/07/2026

Banded Pallof Press

A really simple core exercise, with an easy way to make it more challenging.

Stand side-on to the band, hold it at your chest, then press your hands straight out in front of you.

The band wants to rotate you. Your job is not to let it.

In this video I’ve added a 10lb plate to the band, which creates a bit of extra movement and instability.

You absolutely don’t need to do that straight away.

Start with just the band, keep your hips and shoulders square, and get comfortable resisting the rotation first.

Then, if you want to make it harder, add the plate and control the wobble.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/06/2026

The Jump Lunge

Start in a split stance, drop into your lunge, then drive through the floor and switch legs in the air.

Land softly, get your balance, and go straight into the next rep.

The main thing is not rushing the switch and losing your position.

Keep your chest up, knees tracking well, and make sure each landing is controlled before you go again.

If the jump starts getting messy, slow it down or go back to regular reverse lunges.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/04/2026

If your core work is all crunches and sit-ups, add some rotation.

Stand side-on to the cable and hold the handle in both hands out in front of you.

From there, rotate your shoulders and arms away from the cable, then bring yourself back to the start under control.

Keep your lower body nice and stable, stay braced through your core, and let the rotation come through your upper body.

You don’t need loads of weight here. If the cable is pulling you all over the place, take some off.

Smooth reps, good control, and make both sides work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

09/01/2026

Hip Abduction with a Small Curtsy Squat

A really nice way to get the glutes working through both the squat and the abduction.

Start by taking a small curtsy step behind you and dropping into a shallow squat.

As you come back up, drive the outside leg out to the side into your hip abduction.

The main thing here is keeping the curtsy small.

You don’t need to wrap the leg miles behind you. Stay balanced, keep your hips under control, and use the standing leg to drive yourself back up.

Then finish the rep by taking that leg out to the side and actually squeezing the glute rather than just swinging it.

Small curtsy. Stand tall. Abduct. Reset.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/30/2026

Cable Bent Over Single Arm Reverse Fly

A really useful way to train the rear shoulder and upper back one side at a time.

Stand side-on to the cable, hinge forwards slightly, and hold the handle in the opposite hand.

From there, keep a soft bend in your elbow and take your arm out and back until it’s roughly in line with your body.

Then bring it back in under control.

The main thing is not turning it into a row.

Keep the arm fairly long, stay still through your torso, and let the rear shoulder do the work.

You won’t need much weight with these.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

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7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

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Monday 10am - 2pm
Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm

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6473237678

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