Made For More.

If Coach Emma could only choose two exercises, these would be them 👇

💪 Z-Press

One of Emma’s favourite shoulder exercises because there’s nowhere to hide. Without using your legs for momentum, it’s all about upper-body strength, stability and control.

Why it’s so effective:
• Builds strength through the shoulders and upper chest
• Highlights any left-to-right strength imbalances when using dumbbells
• Challenges posture and thoracic spine stability
• Develops core and hip stability that carries over to heavier lifts

💡 Top tip: If tight hips make it uncomfortable, sit on a weight plate to reduce the hip angle.

🏋️ Single-Leg Landmine Deadlift

Emma loves this exercise because it rewards quality movement over heavy weight. It’s one of the best ways to build strength, balance and body awareness all at once.

Why it’s worth doing:
• Targets the glutes while improving single-leg strength
• Develops balance, coordination and hip stability
• Strengthens the connection from the foot through to the core
• Encourages control and good technique over ego lifting

💡 Top tip: Feeling wobbly? Slow your breathing and, if needed, regress to a B-stance with the back foot lightly on the floor for extra stability.

Two exercises that prove strength isn’t just about how much you lift—it’s about how well you move.

Want to learn how to perform these movements properly and get stronger with expert coaching?

Get in touch to find out more about our PT and group membership options.



💪 Z-Press

One of Emma’s favourite shoulder exercises because there’s nowhere to hide. Without using your legs for momentum, it’s all about upper-body strength, stability and control.

Why it’s so effective:
• Builds strength through the shoulders and upper chest
• Highlights any left-to-right strength imbalances when using dumbbells
• Challenges posture and thoracic spine stability
• Develops core and hip stability that carries over to heavier lifts

💡 Top tip: If tight hips make it uncomfortable, sit on a weight plate to reduce the hip angle.

🏋️ Single-Leg Landmine Deadlift

Emma loves this exercise because

Here’s a caption that matches the style of your previous Benchmark Week posts while introducing the new focus lifts:

Benchmark Week is here. 📈

Today marks the start of a brand new 10-week block of the MadeForMORE Method.

As always, we begin by setting our benchmarks.

This block, our key compound movements are:
🏋️ Seated Dumbbell Shoulder Press
🦵 Barbell Reverse Lunge

Why do we benchmark?

Because progress starts with knowing where you are today. These numbers give us a clear starting point, allowing us to track improvements and measure real strength gains over the next 10 weeks.

From here, every phase of the programme has a purpose. Endurance, hypertrophy and power all build towards improving these key lifts.

No guesswork. No random workouts. Just structured programming, expert coaching, and measurable progress.

Let’s set the standard today… then spend the next 10 weeks beating it. 💪📈

MADE FOR MORE SUMMER AWARDS NIGHT 2026 🏆 ☀️

What an incredible night with the most wonderful community of people 🙌🏼

Getting together outside of the gym walls to celebrate each and every person that makes MADE FOR MORE thrive.

A huge thankyou to you all for coming along and being part of this one of a kind family, supporting everything that we are trying to create at MFM ♥️

And of course, the moment you’ve all been waiting for… a list of this year’s award winners! 👏 😉

Roll on a week of BIG training sessions with our new 10 week programming kicking off tomorrow 😈

Lots of love gang ❤️

AWARDS

🏆 Biggest Lifter Male- Michael Henderson
🏆 Biggest Lifter Female- Stephanie Wild
🏆 Transformer Male - Constantine Thanopoulos
🏆 Transformer female - Katie Horton
🏆 Chatter Box- Jonny Gandy
🏆 Joint at the Hip Female Duo- Emma & laurenshippey
🏆 Joint at the Hip Male Duo - & Lee Hiorns
🏆 Best New comers - Nath The Barber & .kkx
🏆 Most consistent - Michael Farmer
🏆 No Filter - Martin Dore

♥️ Member’s Spirit Of MFM - G Aston J
♥️Member’s Favourite coach - Ryan Mulliner
😈Member’s Most savage coach -

Current POV: A busy gym floor full of 1-2-1 PTs & the weather is good ☀️

Happy Friday indeed!

Training is often the constant.

The hour before work. The class after a long day. The routine that keeps everything else moving.

If recent news has left your training plans uncertain, our doors are open.

Come in for a chat, have a look around and see if we’re the right fit.

No pressure. Just good coaching, thoughtful programming and a community that takes training seriously. ❤️

DM us if you’d like to visit. 📲

The week ahead: Deload Week. 🎉

After 10 weeks of structured training, it’s time to hit reset before we kick off our brand new block next week.

Deload week gives your body a chance to recover, adapt, and absorb all the hard work you’ve put in over the past 10 weeks. Recovery is where progress happens.

But don’t expect a quiet week… 😈

Every session is coach’s choice, meaning each day will be different. Expect a healthy change from the programme, plenty of variety, and a lot of fun. Some members have even started calling it “Adults’ Sports Day Week.” 🤣

You’ll still be training your full body and moving towards your goals, just in a different way. Think of it as recharging the batteries so you’re ready to attack the next 10-week block.

Next week, we go again. New programme. New benchmarks. New progress. 📈

📩 Want to join us for the next 10-week block? DM us now to book your FREE trial session.

The MadeForMORE Champion of The MONTH 🏆

Katie B

Quietly strong, endlessly consistent, and always smiling — Katie, you truly embody what it means to be MadeForMORE. 💛

Recent Triumphs 🏆
• 37.5kg Bench Press 💪
• 57.5kg Back Squat 🔥
• 9:06 2KM Row 🚣‍♀️
• 1067m 5-Min Run Test 🏃‍♀️

Katie is the definition of modest. Beneath that humble nature is someone who is incredibly strong, fit, and capable.

Over the past year, she’s fully embraced the MadeForMORE ethos, and her hard work has really shown during our latest 10-week programme. Knocking an incredible 24 seconds off her 2KM row, building strength across the board, and seeing positive changes in muscle mass are all testament to her consistency.

Despite life with a little one at home and not always getting the perfect night’s sleep, Katie still shows up, works hard, and brings so much joy to every class she attends.

She proves that progress isn’t about perfection—it’s about showing up, again and again.

Katie, we’re so proud of everything you’ve achieved. You’re an absolute superhero, and a very deserving Champion of the Month. 🦸‍♀️✨

You truly are MadeForMORE.

Love,

Your MadeForMORE Team ♥️

If Coach Jacob could only choose two exercises, these would be them 👇

💪 Dips

One of Jacob’s favourite upper body exercises because they’re simple, effective and easy to progress. Whether the goal is strength or muscle, dips are hard to beat.

Why they’re so effective:
• Train the chest, triceps and front delts through a large range of motion
• Easy to progressively overload by adding weight
• Great for both strength and muscle growth
• Carry over well to other pressing movements


Want to learn how to get more from your training?

Get in touch to find out more about our PT and group membership options.



💪🏽 Dips

One of Jacob’s favourite upper body exercises because they’re simple, effective and easy to progress. Whether the goal is strength or muscle, dips are hard to beat.

Why they’re so effective:
• Train the chest, triceps and front delts through a large range of motion
• Easy to progressively overload by adding weight
• Great for both strength and muscle growth
• Carry over well to other pressing movements

💪🏽 Incline Dumbbell Curls

If Jacob had to choose one biceps exercise, this would be it.

The incline position places the biceps under more stretch at the start of each rep, helping create a strong stimulus for muscle growth while making it much harder to cheat.

Why they’re worth doing:
• Train the biceps in a lengthened position
• Greater range of motion than most curl variations
• Less opportunity to use momentum
• Easy to progressively overload

SUNDAY SHOUT OUT 🗣️

Huge congratulations to members Katie Horton & who took part in On a Plod MCR yesterday.

Some serious stamina and resilience shown with Rob coming 9th overall and raising over £700 for Campaign Against Living Miserably 👏🏻

However, we think Astra may have stolen the show 👉 🐶 😆

You are both truly MadeForMORE ❤️