08/21/2026
Own the movement.
A strong squat requires more than powerful legs. It demands ankle mobility, hip mobility, core control, spinal stability, and the ability to maintain tension through the entire range of motion.
When I coach the squat, I’m looking at:
• Foot pressure: maintaining a solid tripod through the heel, base of the big toe, and base of the little toe
• Knee tracking: allowing the knees to move naturally while staying controlled
• Hip mechanics: creating enough mobility to reach depth without losing position
• Bracing: maintaining 360° core pressure to help stabilize the spine under load
• Bar control: keeping the load balanced over the body instead of allowing it to pull you forward or backward
• Depth with control: getting lower only when you can maintain strength and positioning there
And no, everyone’s squat will not look exactly the same. Limb length, hip anatomy, mobility, training history, and individual structure all influence stance width, toe angle, torso position, and depth.
The goal isn’t to force everyone into a textbook perfect squat.
The goal is to build your strongest, safest, most efficient squat.
Strength. Mobility. Control. Performance.
That’s what we train at ICF Performance.
StrengthCoach MovementQuality AthleticPerformance WomenWhoLift TrainWithPurpose
08/20/2026
Built different. Trained with purpose.
ICF Performance is more than just a place to work out. It’s where strength, confidence, discipline, and performance are built one session at a time.
Whether your goal is to get stronger, move better, rebuild after injury, improve athletic performance, or simply feel like yourself again, the work is always individualized and intentional.
No cookie-cutter programs.
No going through the motions.
Just smart training, real coaching, and results that carry over outside the gym.
This is ICF Performance.
AthleteTraining TrainWithPurpose StrongWomen LakeNormanFitness CorneliusNC
08/06/2026
No matter the goal, we’ve got you covered!
Www.Icfperformance.com
Click the link in bio to get started!
01/01/2026
✨ 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
11/27/2025
🧨 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 🦃🔥
