ICF Performance

✨ Happy New Year from ICF Performance ✨

As we close out 2025, I want to take a moment to say thank you to every client who trusted me with their health, their strength, and their journey this year.

This year wasn’t easy. It came with challenges, setbacks, lessons, and growth both inside and outside the gym. But through it all, you showed up. You stayed committed. You chose to keep moving forward even on the hard days, and that is something to be incredibly proud of.

Coaching is about so much more than reps and sets it’s about resilience, consistency, and believing in yourself when progress feels slow. Watching you push through obstacles, rebuild confidence, and prioritize your well-being has been one of the greatest blessings of my year.

As we step into 2026, I’m filled with gratitude and excitement for what’s ahead. New goals. New strength. New opportunities. And continued growth together.

Thank you for being part of the ICF Performance community. I can’t wait to see what we build next.

Here’s to health, strength, and a powerful 2026. 💪✨

— ICF Performance

🧨 THE “FEAST MODE” TOTAL BODY SUPERSET WORKOUT

Superset format — minimal rest between paired exercises.
50–60 min. Intermediate–advanced.

🍁 Warm-Up — 6 minutes

30 sec jump rope or hop in place

10 alternating world’s greatest stretch

12 squat to calf raise

10 plank walkouts

20 band pull aparts

20 lateral line hops

Goal: Be slightly sweaty before the suffering begins.

🦃 BLOCK 1 — “Turkey Legs Are Earned”

Repeat 3–4 rounds
1️⃣ Bulgarian Split Squat — 10/side
2️⃣ Romanian Deadlift (KB/DB) — 12–15
3️⃣ Lateral Bound to Stick Landing — 8/side
Rest 75 sec

Quads + glutes + balance—start the burn early.

🥧 BLOCK 2 — “Pass the Mashed Potatoes… to Your Core”

Repeat 3 rounds
1️⃣ DB Floor Press — 12
2️⃣ Dead Bug w/ Band or DB Press-Out — 10/side
3️⃣ Bear Crawl Forward/Backward — 20–30 sec
Rest 60 sec

Upper body stamina meets anti-extension core control.

🍗 BLOCK 3 — “Family Drama Shouldn’t Be the Only Thing Overhead”

Repeat 3–4 rounds
1️⃣ DB Push Press — 10
2️⃣ Bent-Over Row (Tempo 3-1-1) — 12
3️⃣ Farmer Carry — 40–60 sec
Rest 90 sec

Shoulders, lats, grip—embrace the discomfort.

🥖 BLOCK 4 — “No Carb Left Behind”

Repeat 3 rounds
1️⃣ KB Goblet Squat Pulse + Stand — 12 reps (1 pulse = 1 rep)
2️⃣ TRX or Ring Rows — 12–15
3️⃣ Mountain Climbers — 45 sec
Rest 60–75 sec

Brutal metabolic combo—heart rate skyrockets.

🥧 BLOCK 5 — “Dessert Is Not Free”

Repeat 2–3 rounds
1️⃣ Single-Leg Hip Thrust — 12/side
2️⃣ Plank Shoulder Taps — 30–40 sec
3️⃣ Med Ball Slam — 12–15
Rest 60 sec

Glutes + stability + aggression therapy.

🔥 FINISHER — “Black Friday Stampede”

5 minutes AMRAP

10 kettlebell swings

8 burpees

6 jump squats

100-meter sprint or 20-sec fast run-in-place

If you can still talk after this, go get seconds.

Save this for your pre-feast sweat sesh ✅
Tag a friend who needs to earn their pie 🥧🤣

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TotalBodyTraining EarnYourFeast HolidaySweat FitnessMotivation ICFPerformance CorneliusNC LakeNormanFitness StrengthAndConditioning CoachLife FitForTheHolidays AthleteMindset GlutesAndGravy 🦃🔥

Seated Single-Arm Row + Thoracic Rotation
If you only row straight back… you’re missing out.

Adding a slight thoracic rotation to your single-arm row isn’t “just extra movement” — it’s intentional strength + mobility work

Why it matters:
✅ Trains your back the way it actually moves — your spine rotates in real life
✅ Targets lats + mid-back + obliques for a more complete pull
✅ Reinforces proper scapular mechanics (retraction + slight rotation)
✅ Improves posture + shoulder health — especially if you sit a lot
✅ Builds rotational strength that carries into sport + daily life
🎯 Perfect for athletes, lifters, & anyone wanting bulletproof shoulders and a strong back

Coaching cues:
• Sit tall, ribs stacked
• Pull elbow toward hip, not up
• Rotate slightly through your upper back — hips stay square
• Control the reach forward (don’t collapse)

Think strength meets mobility — controlled, intentional rotation > cranking your torso around.

Add this in to level up your back training + movement quality 🙌

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💬 Drop a “ROW” if you’re adding this to your next workout!

Want a demo video + coaching breakdown? Tell me below 👇

Wall-based scapular control drill. It’s important for shoulder health and for connecting the arms to the back because it trains the muscles that keep the shoulder blades (scapulae) stable and moving efficiently when you reach overhead, press, or throw.

Why it matters
Improves scapular upward rotation
Healthy shoulder motion requires the shoulder blade to rotate upward and tilt slightly back as your arm lifts.
Many people lack this because of tight pecs/lats or weak lower traps/serratus anterior. This leads to shoulder impingement or pain.

Activates the “back connection”
By keeping the forearms against the wall and pushing slightly, you wake up the serratus anterior and lower trapezius.
These muscles anchor the shoulder blade onto the rib cage, giving your arms a strong base (the feeling of being “connected” into your back instead of just hanging from the shoulder joint).
Counters rounded-shoulder posture
Many athletes and lifters are tight in the front (pec minor) and weak in the mid-back.
This drill helps restore shoulder blades to a healthy position and makes overhead work safer.
Prepares for throwing, pressing, and pulling
Baseball players, lifters, and anyone doing overhead sports need efficient scapular movement to avoid rotator cuff strain and labrum issues.

✅ Key cues when doing it
Forearms lightly press into the wall
Keep ribs down (don’t arch the low back).
Reach and “slide” arms up while keeping shoulder blades gliding up and around your rib cage.
Feel muscles in the mid-low scapula and along the side of your rib cage (serratus).
Avoid shrugging the upper traps.

Yeah!!! Athlete recognition at media day for we are so excited to watch continue her track journey!

Yes, range of motion (ROM) is very important in both leg press and squats, and it plays a critical role in:

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✅ 1. Muscle Development
• Full ROM (e.g., deeper squats or full knee flexion in leg press) recruits more muscle fibers, especially in the glutes, hamstrings, and quads.
• Partial ROM limits engagement, often overloading just one part of the movement (typically quads in shallow squats).

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✅ 2. Joint Health & Mobility
• Working through a full ROM keeps the knees, hips, and ankles mobile and strong.
• It can help prevent stiffness, muscle imbalances, and injuries over time.

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✅ 3. Strength Gains
• Training through a full ROM builds strength through the entire movement, not just part of it.
• Athletes benefit most from full ROM because their sport often requires strength in stretched and deep positions.

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✅ 4. Injury Prevention
• Full ROM (done with proper form and control) can reduce injury risk by improving joint stability and control at end ranges.

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⚠️ When Partial ROM Is Useful:
• Rehabilitation or injury limitations
• Sport-specific training (e.g., powerlifters training sticking points)
• Overload techniques (e.g., heavy partials for advanced strength goals)

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💡 Final Note:

Form is key. Never force a full ROM if:
• It causes pain
• You lack mobility or control
• You compensate with bad posture

Instead, work on mobility and progress gradually. A well-executed, deep squat is far more effective than a heavy, shallow one with poor mechanics.

Why the Overhead Squat Matters

The overhead squat isn’t just a lift—it’s a movement screen, strength builder, and mobility test all in one. Here’s why it deserves a spot in your training:

✅ Full-Body Mobility – Requires strong shoulders, open hips, and solid ankle range of motion.
✅ Core Stability – Forces you to brace and maintain posture under load.
✅ Strength & Balance – Builds strength from the ground up while challenging coordination.
✅ Improves Athletic Movement
Builds balance, coordination, and strength through a full range of motion.
Reinforces force transfer from the ground up—essential for running, jumping, cutting, and throwing.
✅ Injury Prevention
Exposes mobility restrictions and weak links BEFORE they become injuries.

If you can own an overhead squat, you’ve got serious mobility AND control. Start with a PVC or empty bar and progress slowly.

💪 How’s your overhead squat looking? Drop a 🏋️‍♂️ if you’re working on it!

🔥 Can you even call it lacrosse speed and agility training without your stick and a ball?

Speed is great. Agility is better. But lacrosse-specific movement? That’s the game-changer.

If your training doesn’t include:
🏃‍♂️ Dodging with your stick
🥍 Cutting in and out with a ball
🧠 Reacting like it’s game day

Then you’re just running drills — not training for lacrosse.

Real lacrosse speed is with the ball, under pressure, at full tilt.

Let’s train like it.

LADDER DRILLS = GAME CHANGER 🥍🔥⁣
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Speed. Footwork. Control. If you’re not doing ladder drills, you’re leaving performance on the table.⁣
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🏃‍♂️ Quick feet = quick plays. Lacrosse is a fast-paced game — every step matters. Ladder drills train your nervous system to react faster and move sharper.⁣
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🧠 Better coordination = fewer mistakes. These drills build rhythm, timing, and body awareness, making your cuts cleaner and transitions smoother.⁣
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🌀 Agility = separation. Whether you’re dodging defenders or locking someone down, elite footwork is the separator — literally.⁣
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📈 Want to level up your on-field movement? Add ladder drills to your warm-up or speed sessions 2–3x/week and watch the difference.⁣
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🪜 Fast feet make fast players. Let the ladder teach you how to move like a pro.⁣
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🧠 + 🦵 = POWER: Why Leg Strength Matters for Women’s Brain Health

Ladies, want to keep your mind sharp as you age? Don’t skip leg day. 💥

Research shows that strong legs are directly linked to better cognitive health—especially in women. Here’s why:

✅ More muscle = better brain: Lower body strength is a strong predictor of long-term brain function. Women with stronger legs in midlife tend to maintain sharper memory and processing skills later on.

✅ Blood flow boost: Strong, active legs improve circulation, delivering more oxygen and nutrients to the brain—which supports neuroplasticity and mental clarity.

✅ Hormonal & metabolic support: Squats and lunges aren’t just about glutes. They activate large muscle groups that influence insulin sensitivity, stress hormones, and inflammation—factors tied to cognitive aging.

✅ Confidence + capability: Strength training helps you feel powerful, independent, and balanced—physically and mentally.

So yes, leg day isn’t just for looks. It’s for your longevity. 🔥
Strong legs, sharp mind, unstoppable woman. 👑