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. O

ngoing 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

09/04/2026

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

08/29/2026

Cable Single Arm Lateral Raise

A simple way to train the side of the shoulder with constant tension through the rep.

Stand side-on to the cable and hold the handle in the outside hand.

From there, raise your arm out to the side until it’s around shoulder height, then lower it back down under control.

The main thing is not shrugging the weight up.

Keep your shoulder down, keep a slight bend in your elbow, and let the side of the shoulder do the work.

You don’t need much weight with these. Keep it smooth and controlled.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/28/2026

Cable Split Stance Face Pull

A really useful upper back and shoulder exercise, especially if you want a little more stability through the movement.

Set the rope around face height, take a split stance, and get yourself nice and steady.

From there, pull the rope towards your face, keeping your elbows high and squeezing your upper back at the end of the rep.

The main thing is not turning it into a row.

Think about pulling the rope apart as it comes towards you rather than just dragging it straight back.

Keep it controlled, stay balanced, and let your upper back and shoulders do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/27/2026

Cable Rope Standing Tricep Extension

A simple tricep exercise that’s easy to set up and easy to control.

Stand facing the cable with the rope in both hands and keep your elbows tucked in by your sides.

From there, straighten your arms and pull the rope down, then let it come back up under control.

The main thing is keeping your upper arms still.

Don’t let your elbows drift forwards and don’t start leaning your whole body into every rep.

Keep it smooth, control the return, and let your triceps do the work.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/26/2026

Barbell Bench Press

A simple way to build strength through your chest, shoulders and triceps.

Lie back on the bench, get your feet planted, and take a grip on the bar that feels comfortable.

Bring the bar down under control towards the lower part of your chest, then press it back up.

The main thing is keeping everything nice and stable.

Don’t let your shoulders roll forwards, don’t bounce the bar off your chest, and don’t start lifting your feet once the weight gets hard.

Stay tight, control the way down, and press with intent.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/25/2026

Barbell Deadlift

The deadlift is simple, but your setup matters.

1. Foot position.

Get into your power stance. Feet roughly hip-width apart with the bar over the middle of your foot.

2. Hand position.

Take your grip just outside your legs. I like the cue of your knees pushing slightly into your elbows and your elbows pushing back into your knees. It helps get everything locked into position.

3. Create tension before you lift.

Don’t just grab the bar and rip it off the floor.

Take the slack out of the bar and get your whole body ready to fire.

Shoulders down. Lats tight. Chest up. Head in a comfortable position.

You should feel like you’re already working before the plates even leave the floor.

Then don’t think about pulling the bar up.

Push the floor away.

Stand tall, keep the bar close, then control it back down.

Good deadlifts start before the bar moves.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/24/2026

Dumbbell Chest Fly

A simple chest exercise that gives you a good stretch without needing loads of weight.

Lie back on the bench with a dumbbell in each hand and keep a slight bend in your elbows.

From there, open your arms out to the sides until you feel a stretch through your chest, then bring the dumbbells back together over you.

The main thing is not turning it into a press.

Keep the elbow angle fairly fixed, control the way down, and don’t chase a range you can’t comfortably own.

You really don’t need to go heavy with these.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

08/23/2026

Dumbbell Cuban Press

A really useful shoulder exercise that combines rotation with an overhead press.

Start with the dumbbells in front of you and your elbows bent.

Pull your elbows up until your upper arms are roughly level with your shoulders, rotate the dumbbells up, then press them overhead.

Reverse the movement on the way back down.

The main thing here is not going too heavy.

Keep the whole movement slow and controlled, especially through the rotation.

If you’re having to swing the dumbbells around to get them into position, drop the weight.

Enjoy 👊🏻

Simon Macey - Simon Macey | Personal Training

www.simonmacey.com

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7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

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