Ideal Strength & Performance

Training in Monday’s be like……

Doing what they do.
Showing up. Choosing the challenge. Putting in the work, the time, and the effort.
Because every time they walk through these doors, they’re moving forward—not just physically, but mentally, emotionally, and with a little more confidence than they had yesterday.
Every workout builds more than strength. It builds resilience, discipline, self-belief, and the confidence that comes from proving to yourself, over and over again, that you can do hard things.
And this... this is why we love what we do.
It’s an incredible privilege to coach this community. To earn your trust, celebrate your victories, help you through the setbacks, and watch you become stronger in every sense of the word.
Thank you for showing up, for believing in the process, and for making Ideal Strength & Performance more than just a gym. You’ve made it a community, and we’re honored to be part of your journey. ❤️💪

Partner training be like…… “This is how I take my rest breaks”…… always supporting the other 😉😜💪🏽

4 exercises to help isolate and strengthen the quads for better knee health🦵
Spanish Squats
Reverse Nordics
Band Knee Extensions
Iso Sissy Squat Holds w/ Med Ball Squeeze

Strong quads help the knees absorb force, improve stability, and build resilience through deep knee flexion and deceleration. These are great options for athletes, lifters, rehab, tendon health, and long-term joint durability.

Programming Ideas ↓
• Isometrics: 3–5 sets x 20–45 sec holds
Great for irritated or painful knees, tendon flare-ups, warm-ups, or between heavy sets.
• Spanish squats: 2–3 sets x 10–15 reps
Controlled tempo works best. These fit great in the warm up to prime and activate. Get some good blood flow to quads. Helps cranky knee feelings. Hold iso as option
Reverse Nordic Progressions:
• Beginner: 2–3 sets x 4–6 slow reps
• Intermediate: 3–4 sets x 6–10 reps
• Use slow eccentrics (3–5 sec lowering)
Band Knee Extensions:
• Activation: 1–2 sets x 15–20 reps
• Capacity/Hypertrophy: 2–4 sets x 15–30 reps
These respond extremely well to high reps, constant tension, and short rest periods.
Best used:
✔️ accessory work
✔️ post-op or deload phases
✔️ older athletes
✔️ days heavy loading isn’t tolerated well

Strong knees are built — not avoided.

Celebrating Virginie all month long.
We are happy to have you here every week working hard and added great energy to our community. Have a very happy birthday 🎂

Every body gets the opportunity to be Batman here 😂