Quad City Performance

08/29/2025

🚴‍♂️ Want stronger quads, better knee health, and explosive leg power?

Check out our new video where we break down the Cyclist Squat—a killer variation that targets your quads like nothing else. 🔥

👟 Perfect for athletes, cyclists, and anyone looking to level up lower-body strength.

✅ Step-by-step form tips
✅ Common

Hit play, try it out, and feel the burn! 💪

08/28/2025

08/26/2025

🔥 Struggling to stay on track with your workouts or nutrition?
Here’s the truth: CONSISTENCY > PERFECTION.

Want to stick with your fitness + nutrition goals? Try these tips:

✅ Start small. A 10-minute workout or one extra glass of water daily is better than nothing.
✅ Schedule it. Treat gym time or meal prep like an important meeting.
✅ Stack habits. Do squats while your coffee brews, or prep tomorrow’s lunch right after dinner.
✅ Track progress. Log your workouts or meals—you’ll see the wins stack up.
✅ Be kind to yourself. Missed a workout or had a treat? That’s life. Get back on track the next meal or the next day.

💡 Fitness isn’t built in one day—it’s built every day. Keep showing up. 💪🥦

👉 What’s ONE small habit you’re committing to this week? Drop it in the comments.

08/24/2025

Demo is almost complete!!

08/20/2025

🎉 Today we celebrate 5 years of Quad City Performance! 🎉We are incredibly grateful for this milestone. First and foremost, we give thanks to God for blessing our journey and guiding us every step of the way. To our staff – thank you for your passion, hard work, and commitment to changing lives. You are the heart of QCP. To our clients – thank you for trusting us with your health and fitness goals. Your dedication and perseverance inspire us daily.Five years down, and we know this is only the beginning. With God at the center, we look forward to the years ahead as we continue to grow, serve, and impact lives. 💪🔥

08/14/2025

Stress is real—and so is the fix. 💪🏻🧠✨Exercise triggers endorphins, lowers cortisol, and boosts mental clarity. Science says just 20–30 minutes of movement can shift your mood, calm your mind, and help you tackle whatever life throws your way.

08/12/2025

💪 July Gains & Shreds 🎉
Big shoutout to our July crew who crushed their goals — muscle up, fat down, confidence sky high! 🔥 Your hard work, discipline, and consistency are seriously inspiring.
Keep lifting, keep pushing, keep winning. 🏆

08/08/2025

Friday switch: ON ✅
Weekend mode: STRONG 💪
We’re not slowing down — we’re leveling up.
Train today, feel unstoppable all weekend. Your goals don’t clock out at 5pm… and neither do we.

08/07/2025

📣 Final training session before the season - and Gavin Stecker ( #43, ILB) is locked in.

Shoutout to Gavin Stecker — finishing his final training session before kicking off his junior football season. The work this kid has put in over the offseason? Next-level. No shortcuts. No excuses. Just pure focus, reps, and intent.

💭 Mindset? Laser-sharp. Every lift, every sprint, every drill — executed with purpose. Gavin trains like he's already at the next level.

💪 Work ethic? Gavin’s progress doesn’t come from talent alone — it’s built through consistent, focused effort in the weight room. He attacks every session with intensity and intent. He’s clocked a 4.63 in the 40-yard dash, squats 375 lbs, deadlifts 605 lbs, and benches 225. Numbers like that aren’t given — they’re earned through grit, discipline, and day-after-day work when most would tap out.

🏈 Talent? Check the tape. As a sophomore, he racked up 58 total tackles — including 36 solos and 7.5 tackles for loss — showcasing his ability to diagnose plays, flow sideline to sideline, and finish strong.

This season, he's coming back stronger, faster, smarter — and it’s going to show.

🔥 Watch out for #43 this fall. Proud to be part of the journey. The work’s been done. Now it’s time to unleash it.

Let’s eat. 🍽️

08/06/2025

💪🔥 Our high school and college clients aren’t just showing up — they’re showing OUT!

Whether it’s early mornings, late nights, or every grind in between, these young beasts are stacking wins and chasing greatness every single day.

📈 Strength going up.
⚡ Speed getting sharper.
🧠 Mindset locked in.

This is what it looks like when the next generation GET AFTER IT.