Lightning Performance Solutions

Lightning Performance Solutions Athletic training and rehabilitation practice specializing in human movement, injury prevention, and

12/26/2025

Sometimes around the holidays, the most you can handle is showing up.

So show up.
Be there.
Be present, even when you don’t feel like it.

You don’t have to be perfect. You don’t have to say the right thing. You don’t have to do all the fancy stuff. Most of the time, those things don’t matter nearly as much as we think they do.

Your presence matters. Your time matters. You matter.

12/25/2025

🎄Merry Christmas & Happy Holidays from Lightning Performance Solutions 🎁

As the year comes to a close, we want to take a moment to say thank you. Thank you to our athletes, families, coaches, patients, colleagues, and community for trusting us with your health, performance, and goals. Your hard work, resilience, and commitment are why we do what we do every day.

We hope this holiday season gives you time to rest, recharge, and be present with the people who matter most. Enjoy the moments, take care of your body, and head into the new year ready to keep building.

From our family to yours, Merry Christmas, Happy Holidays, and here’s to a strong, healthy New Year.

12/24/2025

🎄 On the twenty-fourth day of Christmas, the exercise I give to you is the Kettlebell Arm Bar & Press Drill! 🎁

This drill can be performed in multiple positions, similar to what you’ve seen earlier with the mobility stick, but the intent stays the same. Keep the knee pinned on the foam roll, grip the kettlebell tight, and maintain a stable arm as the spine rotates underneath it.

Locking the hips in flexion on the foam roll removes lower-body motion and forces controlled movement through the thoracic spine instead of compensation through the lumbar spine.

Why this matters for athletes:
• Forces true thoracic rotation with a stable shoulder
• Improves shoulder stability under load
• Builds deep core and oblique strength for rotational control
• Enhances deceleration capacity and arm path consistency
• Reduces stress on the shoulder and low back
• Reinforces efficient force transfer through the kinetic chain

When the hips are locked, the spine has to earn its rotation.
Stable shoulder + mobile spine = durable overhead performance.

12/23/2025

🎄 On the twenty-third day of Christmas, the exercise I give to you is the Hip Flexor Iso Hold with Heavy Band T-Spine Rotation! 🎁

This drill can be performed in several positions, but the intent stays the same: lock the hips, keep the band off the scapula, and force the thoracic spine to do the work. The hip-flexor isometric removes lower-body motion, while the heavy band adds resistance that demands true rotational control through the trunk.

Why locking the hips and moving the spine matters for athletes:
• Forces true thoracic rotation instead of lumbar compensation
• Improves rotational power transfer for throwing and hitting
• Builds oblique and deep core strength for deceleration
• Reduces stress on the low back and shoulders
• Enhances coordination between the hips and trunk
• Reinforces clean, repeatable rotational mechanics

When the hips are locked, the spine can’t cheat.
Own spinal rotation, and everything above and below it moves better.

✨

12/22/2025

🎄 On the twenty-second day of Christmas, the exercise I give to you is the Prone Sandbag Lift! 🎁

This drill can be done with a sandbag, dumbbells, or other implements, but the intent stays the same. Keep the hands supinated and lift by driving movement from the scapula, not the arms. The prone position eliminates momentum and compensations—no wiggly parts, no cheating.

Why the prone position matters:
• Removes lower-body assistance and momentum
• Forces true posterior shoulder and scapular activation
• Improves motor control and intent through the upper back
• Builds strength in clean, controlled ranges
• Reinforces proper scapular mechanics for overhead athletes
• Improves deceleration capacity and shoulder durability

If you want to know what’s really working—and what’s not—go prone.

Clean reps build durable shoulders.

12/21/2025

🎄 On the twenty-first day of Christmas, the exercise I give to you is the TRX I, Y, and T! 🎁

The TRX straps let you adjust how much load you’re putting on the body simply by changing your torso angle. Keep a strong plank, control your rib cage, and press out into the I, Y, and T positions with intent. This is just one of many ways to train these patterns—but it’s a powerful one.

Why I, Y, and T variations matter for throwing athletes:
• Strengthen the scapula in multiple planes of motion
• Improve posterior shoulder and upper-back endurance
• Reinforce proper scapular rhythm during throwing
• Enhance deceleration strength after ball release
• Reduce anterior shoulder and elbow stress
• Build durability across long seasons and high workloads

Different positions, tools, and loading angles expose the shoulder to new demands while reinforcing the same critical patterns.
Master the positions, then vary the stimulus!

12/21/2025

🎄 On the twentieth day of Christmas, the exercise I give to you is the Wide Kneeling Overhead Lat-Loaded T-4 Rotation! 🎁

The wide-kneeling position locks the hips so the lower body can’t cheat. With palms up on the ball, one arm stays overhead in supination while pushing into the ball to load the lat. The opposite hand slides to rotate the spine, forcing true thoracic extension and rotation instead of compensation through the low back.

Why this matters for overhead athletes:
• Shoulder flexion depends on adequate thoracic extension
• Loaded lats create a stable, powerful overhead position
• Proper lat engagement supports scapular upward rotation and control
• Thoracic rotation allows efficient energy transfer during throwing and hitting
• Reduces stress on the shoulder and elbow by sharing the load
• Improves arm path consistency and overhead durability

Overhead performance isn’t just about arm strength—it’s about how the lats, spine, and shoulder work together.
Load the lat. Move the T-spine. Protect the arm.

12/19/2025

🎄 On the nineteenth day of Christmas, the exercise I give to you is the Wide Kneeling Loaded T4 Rollout! 🎁

The wide-kneeling position locks the hips in place so movement can’t cheat through the lower body. With palms up on the foam roll and hands set at shoulder width, you push the roll forward into full shoulder flexion while maintaining supination. This setup forces true thoracic spine extension, not lumbar compensation.

Why shoulder flexion + thoracic extension matter for overhead athletes:
• Full shoulder flexion requires adequate T-spine extension
• Limited thoracic extension forces overload to the shoulder and elbow
• Better T-spine extension improves arm slot consistency and overhead mechanics
• Enhances scapular upward rotation and posterior cuff function
• Improves force transfer and reduces energy leaks
• Supports healthier deceleration and long-term shoulder durability

Overhead motion isn’t just a shoulder problem—it’s a spine problem when extension is missing.
Train the T-spine, clean up shoulder flexion, and protect the arm.

12/18/2025

🎄 On the eighteenth day of Christmas, the exercise I give to you is the Half-Kneeling Mobility Stick Lateral Extension! 🎁

The mobility stick pressed against the wall drives activation through the posterior chain, while moving the stick laterally increases the lever arm, demanding more shoulder and trunk stability. Adding the slider underneath creates an extra challenge—your deep core has to stay fully engaged to control the movement without dumping into the low back.

This drill blends thoracic mobility, shoulder stability, and deep core control into one integrated pattern.

Why this matters for athletes:
• Improves lateral trunk control and rotational stability
• Enhances shoulder stability under extended lever arms
• Builds posterior chain strength to support overhead motion
• Reduces compensatory stress on the low back and shoulders
• Improves force transfer and deceleration mechanics
• Reinforces control in athletic half-kneeling positions

Controlled extension and lateral stability are critical for high-level movement.
If you can’t control it slowly, you won’t own it fast.

12/17/2025

🎄 On the seventeenth day of Christmas, the exercise I give to you is the Mobility Stick Arm Bar! 🎁

This side-lying position with the top knee up on a slider locks the hips in place, forcing movement to come from the thoracic spine and shoulder. Keeping the mobility stick pressed against the wall drives activation through the posterior chain and deep core instead of allowing passive rotation.

This drill blends hip mobility, spinal mobility, and deep core activation into one controlled pattern.

Why this matters for athletes:
• Improves coordination between hips, spine, and shoulders
• Enhances rotational control and deceleration capacity
• Reduces compensatory stress on the low back and shoulders
• Builds oblique and posterior chain strength for rotational power
• Reinforces efficient force transfer through the kinetic chain

When the hips are locked and the core is engaged, the spine and shoulder have to move the right way.
Controlled mobility is what makes rotation powerful and repeatable.

12/16/2025

🎄 On the sixteenth day of Christmas, the exercise I give to you is the Half-Kneeling TRX Spine Rotation! 🎁

The half-kneeling position locks the hips in place, forcing rotation to come from the thoracic spine and shoulder rather than the low back. Using the TRX allows you to actively pull the rib cage, which opens up the chest and creates cleaner, more intentional rotation through the upper trunk.

Why this matters for athletes:
• Improves true thoracic rotation for throwing, hitting, and swinging
• Enhances ribcage mobility to support better breathing and trunk control
• Reduces compensatory stress on the lumbar spine and shoulders
• Builds strength and control through rotational end ranges
• Improves force transfer through the kinetic chain
• Reinforces efficient rotational mechanics in athletic positions

When the hips are locked and the rib cage can move, rotation becomes powerful, controlled, and repeatable.
Train the spine to rotate the way sport demands. ⚡️

12/15/2025

🎄 On the fifteenth day of Christmas, the exercise I give to you is the Quadruped Shoulder CAR! 🎁

The quadruped position helps lock the hips, forcing rotation to come from the thoracic spine and shoulder, not the low back. Keeping the mobility stick against the wall adds intent and it forces active control and stabilization, not just passive rotation through the spine. This turns the drill into true shoulder CARs with full-system engagement.

Why this matters for athletes:
• Improves true shoulder rotation without lumbar compensation
• Enhances thoracic spine contribution to overhead motion
• Builds active range of motion instead of passive mobility
• Strengthens the shoulder through controlled end ranges
• Reinforces core and scapular stability under rotation
• Supports healthier, more efficient overhead mechanics

When hips are locked and the core is engaged, the shoulder has nowhere to hide.

Control the rotation, own the range, and build durable movement.

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7211 NW 83rd Street , Suite 160
Kansas City, MO
64152

Opening Hours

Monday 9:30am - 7pm
Tuesday 9:30am - 7pm
Wednesday 9:30am - 6pm
Thursday 9:30am - 7pm
Friday 9:30am - 7pm
Saturday 9:30am - 12:30pm

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