Simon Macey

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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

10/21/2026

Hip Thrust Lockout

Feel your hip thrusts more in your lower back than you’d like?

Check what happens at the top.

A common mistake is trying to squeeze an extra inch out of the rep once the hips are already extended.

Chest comes up.
Ribs flare.
Lower back starts to arch.

You don’t need the extra height.

Think:

• Feet planted
• Shins roughly vertical at the top
• Ribs stacked over the pelvis
• Drive the hips through
• Stop when getting higher means losing that position

Hips through.

Not chest and ribs up and out.

Enjoy 👊🏻

10/21/2026

Cable Rope Bicep Curl

Keep your elbows close to your sides and curl the rope up without letting the shoulders take over.

Separate the ends of the rope slightly as you come up, squeeze the biceps at the top and lower under control.

Keep the torso still and avoid swinging the weight to finish the rep.

Enjoy 👊🏻

10/20/2026

Romanian Deadlift Depth

Your RDLs do NOT need to reach the floor.

One of the biggest mistakes I see is people chasing depth just because they think the dumbbells should go lower.

Instead:

• Keep the dumbbells close
• Push the hips back
• Maintain a slight bend in the knees
• Load the hamstrings
• Stop when going lower means you have to change the movement

For a lot of people, somewhere below the knee to around mid-shin will be plenty.

Your depth will depend on your mobility, proportions and how well you can maintain the hinge.

Not mine.
Not Instagram’s.
Not TikTok’s.

Yours.

Enjoy 👊🏻

10/20/2026

Bent Over Banded Pull Aparts | Upper Back & Rear Delts

A simple resistance band exercise for strengthening your upper back and rear delts.

Hinge at your hips, keep your back neutral and hold the band with your arms extended.

Pull the band apart by driving your arms out to the sides, keeping your shoulders down and your movements controlled.

Focus on moving through your shoulders rather than swinging your torso or using momentum.

A great addition to your upper-body workouts or as part of your warm-up.

Enjoy 👊🏻

10/19/2026

Jump Squats: Cardio vs Power

You’ll usually see jump squats used in one of two ways:

1. As part of a cardio/HIIT-style workout for reps
2. As a power exercise where each rep is more explosive

If you’re using them for POWER, avoid these 3 mistakes:

1. Don’t treat every rep like a fast cardio squat
Use a deeper dip and focus on being explosive.

2. Don’t smash into the floor
Land under control and absorb the force.

3. Don’t bounce straight into the next rep
Reset between reps so each jump is as powerful as possible.

Power work is about quality.

Jump.
Land.
Reset.
Go again.

Enjoy 👊🏻

10/19/2026

Cable Seated Row

Sit tall, keep your chest up and pull the handle back towards your body without leaning excessively.

Drive the elbows back, squeeze through the upper back and keep the shoulders down.

Control the return and let the shoulder blades move naturally without letting the weight pull you forwards.

Enjoy 👊🏻

10/18/2026

Suck at sit ups… try this!

10/18/2026

Single Arm Cable Bent-Over Row

Hinge forward, keep your torso stable and pull the handle back towards your hip.

Keep the shoulder down, drive the elbow back and avoid twisting through the body as you row.

Control the return and keep tension through the back rather than letting the cable pull you out of position.

Enjoy 👊🏻

10/17/2026

How I Actually Set Up a Box Step-Up

If the box is too high for you to control, you’ll often start using momentum or pushing harder off the back leg just to get up.

I’d rather lower the box and make the working leg do more of the work.

I want the whole foot supported, enough height to challenge the leg, but still enough control that I’m not launching myself up.

Don’t make the box higher just to make it harder.

Pick a height where you can actually control the step-up.

Enjoy 👊🏻

10/17/2026

Barbell Z Press

Sit tall with your legs straight out in front of you and keep your torso upright.

Brace through your core, press the bar overhead and avoid leaning back to create the range.

Lower the bar under control and keep the movement smooth from start to finish.

Use a light enough load that you can stay tall and let the shoulders do the work.

Enjoy 👊🏻

Address

7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

Opening Hours

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

Telephone

6473237678

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