ICF Performance

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!

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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