Millie Ashworth-Hughes

Millie Ashworth-Hughes Personal training

09/09/2026

Jokes aside,

Bands can offer some resistance, sure. But nowhere near enough to drive real hypertrophy in the glute max.

The exception? If you’ve gone from doing diddly squat training to doing something.

Even then, you’re mostly hitting the smaller glute muscles, not the one that actually builds size.

What actually builds glutes without building quads:
* RDLs (dumbbell, barbell, belt squat RDLs, B-stance RDLs)
* Hip thrusts / bridges (all variations)
* Back extensions
* Cable kickbacks

Load these properly and progressively overload them. That’s what grows glutes.

So stop slapping a band on every single exercise like it’s doing something magic.

09/09/2026

We’ve had “full range of motion” rammed down our throats for years.

And for a long time, I believed it too, full range, above everything, that’s how you grow muscle.

That part’s true. But full range for you is not full range for me.

That’s where the advice gets misleading.

What actually matters is YOUR active range, the range you can control.

Take someone hypermobile. They can drop into a deeper position than most people ever will.

But can they control it? Can they stay stable while loaded at that end range?

Not always

So if I take that range, shorten it slightly, and let them actually own it, load the muscle, control the movement, that’s when it grows.

So don’t always chase a disgustingly deep range of motion at the expense of loading the muscle in a good range of motion.

You need to lift heavy to grow let’s not forget.

That active range builds over time, so you will be able to get deeper

Active range ≠ full range.

Train the range you can control. That’s how you grow

08/09/2026

Hang in there

07/09/2026

What training on your period really looks like…

A question I do genuinely get asked by my clients is how to approach training on their period

‘Do I drop the weight?’
‘Do I do less reps?’
‘Do I do less sets?’

And thoughts enter their minds like

‘I’m going to struggle’
‘I’m going to be so tired’
‘I’m going to be weaker’

If you go into the gym thinking you’ll be weaker, guess what? You will be

It’s a self fulfilling prophecy

No you don’t drop weight
No you don’t just go in and just do less weight
Or Less reps
Or Less sets

You go in with the intention to do your damn best

You might not get all the reps you did last week, but you might surprise yourself and match or surpass them.

But because you walked into that gym thinking you were weak, you were.

(Yes periods are savage, and before you get your period pants in a twist, I’m not talking about endo or PMOS, obviously they are debilitating conditions, and you have my deepest of sympathies and I understand that pushing through isn’t an option)

But if you behave like a pansy for 12 weeks of the year, you’ve lost 3 whole months of progress.

So pull your big girl pants up and give it your all.

Anyone who tells you otherwise is a peenarse

06/09/2026

The holidays are done.
The brats are back to school…
The weddings season is complete, everyone is now MARRIED
Beer gardens closed.
Festivals shut.

The ‘I’ll get back into it in September’ is now HERE.

In fact, we’re a week into it!

You have 4 months LEFT OF 2026

Its time to stop:
Stop winging it with your training.
Stop changing your programme every 5 minutes.
Stop thinking you’ll go tomorrow instead.
Tomorrow never comes.

The time is now.

prioritise you.

Eat. Train. Recover. Progress. Build.

Imagine what you could build for yourself by January if you started now.

03/09/2026

Still not connecting with your lats when you row and only feel it in your traps and shoulders, here is how to nail it.

And if you haven’t seen my previous reel, go back and watch that first!

But if you are still something just isn’t connecting properly, and you’re feeling all up in the back of your shoulder and traps

Here is what you need to do…

Start thinking about moving from A to B and not yanking that weight back

Your elbow is A

Your hip is B

Now its time to connect the two

Grip the cable,

Dont rotate your trunk

Pull your shoulder down and

dragging A down to B and repeat

This way you’re shortening the lat more and not yanking the weight back using your upper back, now the lat is doing what you want it to do

And if you still need help with this and other lifts, for you specifically - maybe its time for my coaching

01/09/2026

Still not connecting with your lats when you row and only feel it in your traps and shoulders, here is how to nail it.

So you’ve nailed not pulling too far back,
You’ve changed your hand position to neutral and slightly semi pronated,
You’ve stopped rotating out and you’re now keeping square on to the machine…

And if you haven’t seen my previous reel, go back and watch that first!

But if you are still something just isn’t connecting properly, and you’re feeling all up in the back of your shoulder and traps

Here is what you need to do…

Start thinking about moving from A to B and not yanking that weight back

Your elbow is A

Your hip is B

Now its time to connect the two

Grip the cable,

Dont rotate your trunk

Pull your shoulder down and

dragging A down to B and repeat

This way you’re shortening the lat more and not yanking the weight back using your upper back, now the lat is doing what you want it to do

And if you still need help with this and other lifts, for you specifically - maybe its time for my coaching

31/08/2026

Nail your row technique to fire up your lats, build that smaller-waist illusion

Try these 3 fixes:

1. Switch your grip — go neutral or semi-supinated (slightly underhand). This opens up better lat recruitment than a strict overhand grip.
2. Keep your trunk square — no rotating. Twisting through the movement lets momentum (not your lats) do the work.
3. Stop the elbow drift — don’t row past your torso. Once your upper arm travels behind your body, your lats check out other muscles take over

Dial in these 3, and if it still feels off... stay tuned for Part 2 👀

Don’t leave it up to the algorithm to bring you back here

30/08/2026

What me and Jimmy can teach you about cable lateral raises will change your life

Well, maybe not your life but perhaps the ability to get bigger delts

Try it out and let me know how you get on with it

Don’t forget to save this for the next time you’re training shoulders 💪🏼 🍗🫗

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Saint Albans

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