SB Performance Solutions

Some call her “Fist Lady”.Some call her “Mrs. Shelia”. Some call her “Mo Mo”. But I just know her as Mom. Your grace, love, sacrifice, service, prayers, laughter,smile, self healing, and faith has helped shaped me in the man I am today. God knew the type of mother I needed in this world. For that, I am always grateful for you. Happy Mother’s Day Ma! Love you!

A little over a month ago I had the privilege to attend and complete the Barbell Rehab Method course and certification. I have been a fan of their work very early in my career and so I was thrilled about this weekend.My motivation to attend this course came from a place that continues to drive everything I do: helping adults and athletes become more resilient—not just stronger or faster, but capable of sustained performance despite life’s inevitable aches, injuries, and setbacks.

The reality is, pain and discomfort are a part of the process sometimes. But that doesn’t mean you have to stop training. One of the biggest takeaways from the course was a deeper understanding of how to train around pain, how to adjust movement patterns intelligently, and how to challenge outdated beliefs about injury and recovery.

▶️ Pain doesn’t always mean damage.
▶️ Injury doesn’t mean the end.
▶️ There are always solutions. There’s always a way forward.

It was also awesome to connect with like-minded professionals from all over the region. There’s something special about being in a room with people who care deeply about their clients and are committed to constantly learning and evolving.

And of course—the best part of the weekend? The breakout sessions. We threw some weight around, tested our limits, and even hit a few PRs. Because yes, you can be clinical and strong.

Grateful for the knowledge, the community, and the energy this weekend brought. Big shout out to for being a fantastic instructor and for being great host.

More tools in the toolbag. 💪🔥

Performance

Don’t overcomplicate your dynamic warm-up!

Your warm-up should target hip mobility, thoracic spine mobility, and core stability, followed by movement prep for your primary lifts of the day.

Try this 7-minute warm-up to prime your body for any workout this week:

✅ Glute Bridge Pullover – x10
✅ World’s Greatest Stretch – x10 each side
✅ Bear Crawl Shoulder Tap – x10 each arm
✅ Yoga Push-Up Progression – x10 reps
✅ Tempo Goblet Squat – x10
✅ Rower – 1-2 min

Save this for later & tag a training partner who needs a better warm-up! 💪