Latest news, tips & advice

Burpee Chin Up Variation

I found this exercise very handy in building strength to perform strict chin ups as well as being a great power exercise to get the…

Exercise Videos Quick 15 Minute Workout

Quick 15 Minute Workout: Here are a few of my ‘go to’ home exercises that are bound to get the heart pumping – 50 seconds…

mickyyparker

1.5 years of Glute Gains 🍑💪🏽 . No, I’m

1.5 years of Glute Gains 🍑💪🏽
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No, I’m not naturally ‘blessed’ with big curvy glutes or the genetics to build a booty easily. HOWEVER, I DO have the ability to train, the ability to hit glutes with frequency, progressive overload and fuel my body correctly to be in an optimal environment to grow my them!
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So, that is what I’ve done and will continue to do!
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Top tips for growing glutes
👉🏼 Train lower body with a Glute focus frequently. I like 3 x per week with a range of reps working on heavier low rep work, moderate and higher rep work as well.
👉🏼 Fave glute exercises are all Hip Thrust variations, Lunge variations, Goodmorning/RDL & Back Extensions & banded high rep finishers
👉🏼 Fuel your body correctly in order to have an optimal environment to grow your glutes! For me being a hard gainer this means eating in a pretty decent surplus over time whilst also implementing the above methods & progressive overload
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This is why I love ‘bodybuilding’, health and fitness, regardless of your genetics and your starting point you can always improve over time and ultimately you get out what you put in.
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Comment your all time fave Glute exercises! 🤩🍑
#bootyprogress #glutegains

Grateful for where I am at & excited for where I a

Grateful for where I am at & excited for where I am going 💫
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I’ve been quietly working away on some big goals and it seems everything is aligning.
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Feeling so grateful to be in this beautiful place & the weather has been absolutely turning it on lately ☀️
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Spring & Summer have got to be my favourite time of the year! Which is your favourite Season?
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Happy Sunday💫

Barbel Goodmorning Technique🍑 . I LOVE this hip

Barbel Goodmorning Technique🍑
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I LOVE this hip hinge exercise, IF done correctly & felt in the right muscles.
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This movement targets the hamstring and glutes and is posterior chain in nature 🍑💪🏽
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I wanted to film the BB Good morning specifically as a lot of people struggle with the technique & often feel back pain 😢
* REMEMBER, If this doesn’t feel right for you don’t do it or seek in person professional help*
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TECHNIQUE TIPS:
✔️ BAR PLACEMENT - I find a LOW BAR placement feels most comfortable with this movement as the load is more supported rather than higher on the back where it feels like the bar is going to roll over your neck causing pressure and bend in the lower spine. Place the bar on your rear delts, with elbows together and up, keep upper back tight!
✔️ HIP HINGE - break from the hips, NOT squat from the knee. Keeping a soft knee stance (not hyperextended) Push hips back toward the wall behind you, as if someone had a band around your hips and was pulling ONLY your hips back. It’s all about angles, your shins should be vertical and hips behind centre of gravity. Feel the stretch in hamstrings and glutes then squeeze back to starting position (be sure not to over overextend)
✔️ CORE BRACED & NEUTRAL BACK by keeping eyes 1 metre in front. This keeps the spine flat from neck to lower back.
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👏🏼 Focus on pushing hips back rather than lowering your body(torso) down👏🏼
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Tag a friend to help spread my top tips for the BB Good morning😘
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Hope this video helps & comment below what technique video you want to see next 💪🏽😘

🌴SUMMER SHAPE CHALLENGE💪🏽 . Finish 2020 S

🌴SUMMER SHAPE CHALLENGE💪🏽
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Finish 2020 STRONG & create YOUR best shape yet!
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• 8 Week HOME OR GYM program
• Beginner to Advanced
• CUSTOM macros to your goals
• Fortnightly checkins
• Log in App access
• Recipe & Nutrition EBooks
• Demonstration videos
• Progress tracker
• Link your MYFITNESSPAL
• Accountability
• Weekly educational content
• Live Q&A’s
++Prizes to be won!!
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$199 or $30per week early bird ending tonight!
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💪🏽Get RESULTS & LEARN how to keep them!
🧠 Education on all things training & nutrition!
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Join my team for the FINAL challenge of 2020!

Feeling refreshed after a weekend with friends, fa

Feeling refreshed after a weekend with friends, family & some MUCH needed ME time! 💫
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To be honest the past few weeks I’ve been very busy, a bit overwhelmed (but equally excited) with everything that is to come. I am so passionate about what I do I literally work everyday but I’ve come to realise how important it is to take time off to refresh and be ready to pour my energy back into my passions.
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With everything going on in my biz & getting Finn my own health and fitness goals have taken a backseat. But that is okay, my biz goals are priority and I’m so grateful for what I do!
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HOWEVER, I’m SO excited to be joining my girls for my FINAL 8 Week Challenge of the year to get back into a good routine with structure.
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Ready to finish 2020 strong alongside my girls! 💪🏽🤍
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Ps early bird offer expires tomorrow & girls I looked at numbers and spaces are filling up really fast this round so don’t delay & let’s do this together!
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Hope you all had some time to just relax this weekend & excited for the week ahead! 🖤

Little did we know this was going to be the last f

Little did we know this was going to be the last festival for a while 😢😂
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& on that note I’m giving myself the Weekend off! I’ve been working so damn hard lately & with a huge few weeks coming up I’m taking some time to chill, reset & get ready for what’s ahead!
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Setting some boundaries for time off, which I find really hard because I love what I do & I’m working so hard to grow my business. BUT I need to remember I need to have time off, refill my cup so I have energy to give each week & do some fun things too 😅
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Happy Friday, Hope you all have an amazing weekend 🖤✌🏽

UPPER BODY WORKOUT💪🏽 . Example workout from

UPPER BODY WORKOUT💪🏽
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Example workout from the one of the SUMMER SHAPE CHALLENGE programs.
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Save & Swipe 👉🏼 PS there are 2 exercises per slide/video which is the superset:
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4 Sets of each superset
A1 Shoulder Press 8-10 Reps 2210 tempo (2 sec pause)
A2 Assisted Chin Up 8-10 Reps
2012 tempo
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B1 Incline Neutral Press 10-12 Reps 2210 tempo
B2 incline Bench Row 10-12 Reps 2010 tempo
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C1 Seated Row 12-15 Reps 2010 tempo
C2 Lateral Raise 12-15 Reps 2010 tempo
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Tag a friend to give this workout a go!
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If you want to learn how to train with purpose, achieve your goals, shape your body, learn about nutrition and training then the link to my new SUMMER SHAPE CHALLENGE is in my bio! 💪🏽
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Wearing and LOVING the new Jade Luxe Basics Tights @musclerepublicapparel 😍 Luxe Basics range feels like butter literally the best ever!
Discount code: MICKY10
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Video has been sped up 1/4 🏃🏼‍♀️

Stop waiting for opportunities and start creating

Stop waiting for opportunities and start creating them💫
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It’s been another busy, but productive asf week here at MPF! With so much happening, I’ve been feeling a little overwhelmed but really excited for where I’m heading.
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To overcome stress and really busy periods I’ve been finding journalling more & affirmations have really been helping.
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This weeks affirmation:
I will not rush or stress, or worry about how things will turn out. I believe in divine timing. Everything that belongs in my life is aligning.
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What affirmation has resonated with you this week?
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Wearing new @musclerepublicapparel LUXE BASICS bikers🤭 obsessed ✔️

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