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June 2018

11 Jun How to develop relationships with CrossFit gyms….the right way.

Posted at 16:00h in Blog, Mobility, Physical Therapy by Zach Long 0 Comments

NOTE FROM ZACH: I'm constantly asked for advice on developing relations within the CrossFit community. My friend Danny Matta has done a wonderful job in that so I asked him to share his top tips for building a successful relationship with CrossFit boxes. The tips Danny...

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Programming to improve your strength, control, and performance while bulletproofing your body against injury!

Charlotte, NC

Tech@performanceplusprogramming.com

Latest Articles
  • 3 Steps to Linking Your Bar Muscle-Up
  • 4 DRILLS TO IMPROVE YOUR KIPPING BAR MUSCLE-UP
  • Get Your First Pistol Squat
  • Strict Muscle-Up: Foundations & Positioning
  • Toes To Bar Progression – Adding More Reps
INSTAGRAM

performanceplusprogram

TWO MOVES TO UNLOCK YOUR STIFF LOW BACK⁠ ⁠ Low TWO MOVES TO UNLOCK YOUR STIFF LOW BACK⁠
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Low back feeling stiff? Here are 3 of my favorite moves to get things moving better.⁠
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[1] JEFFERSON CURLS ON A WALL - I like the wall version as it helps athletes feel slowly moving their spine. Start with your back flat and imagine being peeled off a wall one spinal segment at a time.⁠
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[2] BANDED CAT / COW - set the band across your low back where you feel most stiff. Initiate the spine movement by tucking your tailbone and continuing to slowly round further up your spine. But it is key to start the movement at your pelvis and slowly work up, focusing on pushing your back into the band. Reverse by untucking your tailbone and slowly extending the spine.⁠
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#mobility  #fitness #crossfit #workout #exercise #health #movement #fitfam #wod #strength #fit #training #flexibility #fitspo #gym #rehab #mobilitywod #weightlifting #prehab #stretching #lowbackpain  #thelowbackfix #backpain #physicaltherapy #lowbackpainrelief #physiotherapy #sciatica #pain #movebetter #fitlife
📍EAGER TO MASTER THE STRICT PULLUP?⁠
⁠
We’ve got you covered Here is a drill from out ⁠
@performancplusprogram  4 week strict pull-up program that will increase your pulling strength, while working on mobility and technique.⁠
⁠
4 weeks⁠
5 days per week⁠
8-15min per day⁠
⁠
Whether you want to nail your first pull-up OR get stronger and do more pull-ups, our programs will get you on track.⁠
⁠
—SOME OTHER PULLING PROGRAMS—⁠
+First Strict PullUp⁠
+Lats to Fly⁠
+Pull-Up Endurance⁠
+CTB Overhaul⁠
+Bar MuscleUp Program⁠
⁠
📲 𝙘𝙡𝙞𝙘𝙠 𝙗𝙞𝙤 𝙡𝙞𝙣𝙠 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙉𝙊𝙒 & #crushyourgoals  with  @performanceplusprogram [click bio link]⁣⁠
⁠
— PerformancePlusProgramming.com —⁠
⁠
#PPPrograms⁠
WHO NEEDS SHOULDER MOBILITY HELP? 🙋⁠ ⁠ Lat WHO NEEDS SHOULDER MOBILITY HELP? 🙋⁠
⁠
Lat Eccentrics are a great way to improve your lat flexibility. Throw 5-10lbs on a PVC pipe and slowly lower as far back as you can. Perform 3x12 with this slow tempo!⁠
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@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
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#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
🔥NEW SKILL ALERT🔥⁠
⁠
THIS CAN BE YOU!!⁠
⁠
“I love your programming! Finally got not just one but multiple muscle ups yesterday!”- Victoria @nugget_de_pollo⁠
⁠
Our programs take you step by step through the right technique, strength and mobility needed to crush your goals.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
⁠
<<< BIG ANNOUNCEMENT >>>⁠ ⁠ We're teaming up w <<< BIG ANNOUNCEMENT >>>⁠
⁠
We're teaming up with a postpartum fitness expert @christina_prevett to help all our moms get back to the gymnastics skills they want to be doing!⁠
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Early postpartum programs can lay the foundation for core connection postpartum but what is missing is how that bridges the gap so you can gett back to kipping pull-ups and toes to bar.⁠
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Performance Plus is excited to announce our Postpartum Gymnastics programming that will be launching in April!⁠
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Want to join us? Sign up for our waitlist to be notified when registration opens at performanceplusprogramming.com/postpartum/⁠
⁠
--⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
.⁠
#gymnastics #cfgymnastics #gymnasty #bodyweightstrength #fitness #strong #muscleups #postpartum #postpartumfitness #postpartumcrossfit #crossfitpostpartum #postpartumgymnastics
📍Eager to master the KIP?⁠ ⁠ Technique and 📍Eager to master the KIP?⁠
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Technique and foundational shaping is vital for an efficient kip. If you learn the foundation, you won’t struggle when you get to more difficult skills.⁠
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KEY POINTS:⁠
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1] Pull down rib cage and squeeze your glutes for hollow position.⁠
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2] Keep arms straight!⁠
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3] Don’t let wrists go into extension. Keep them in flexion [think overgrip].⁠
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Check out our LATS TO FLY program to improve all things on the rig.⁠
⁠
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— PerformancePlusProgramming.com —⁠
⁠
GLUTE 🔥⁠ ⁠ Single Leg Squat Hold with Hip A GLUTE 🔥⁠
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Single Leg Squat Hold with Hip ABD is a seriously challenging 🍑 exercise. Focus on driving the knee of the down leg out as your up leg kicks to the side.⁠
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This is great for those needing glute strength or struggling with knee positioning during squats.⁠
⁠
This exercise is a staple in many of our programs, especially our newest plan BULLETPROOF KNEES which builds lower body strength & mobility for those wanting to further improve their knee health following injury rehab.⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
📍Eager to master the RING MUSCLE UP?⁠ ⁠ VOL 📍Eager to master the RING MUSCLE UP?⁠
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VOLUME UP to hear why it’s important to master this skill before adding momentum.⁠
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Did you know we have 5 programs that will help you build a foundation of strength & technique for the RING MU?⁠
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1st Ring Stability & Strength ⁠
2nd Strict CTB⁠
3rd Lats To Fly⁠
4th Strict RMU⁠
5th RMU Endurance⁠
⁠
-These aren’t all required, just our recommendations if you find you lack strength on the rings and/or in pulling mechanics.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan.⁠
⁠
— PerformancePlusProgramming.com —⁠
⁠
WHAT GOALS ARE YOU READY TO FINALLY CRUSH?⁠⁠
⁠⁠
With over 40 programs we have something to help athletes of all skill levels improve their fitness! Here are some of our recent successes!⁠⁠
⁠⁠
--⁠⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠⁠
.⁠⁠
#gymnastics #cfgymnastics #gymnasty #bodyweightstrength #fitness #strong #muscleups
See why 1000s are crushing their goals with @perfo See why 1000s are crushing their goals with @performanceplusprogram⁠
⁠
We offer 40+ programs & membership includes them ALL!⁠
What skill do you want in 2021?⁠
⁠
🙌🏼 𝙿𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚊𝚛𝚎 𝚎𝚗𝚍𝚕𝚎𝚜𝚜:⁠
•Strict PullUp⁠
•Gymnastics 2x Weekly Training⁠
•Endurance Programs⁠
•Mobility Programs
•Bar MuscleUp⁠
•Bulletproof Shoulders⁠
•Butterfly PullUps⁠
•Hypertrophy⁠
•Overheard Mobility⁠
•Murph Training Program & 30+ MORE!⁠
⁠
Our programs are organized for you to train efficiently & effectively.⁠
•Most are 8-12min a day/4x week⁠
•To be done with your current workout program ⁠
⁠
✅CLICK LINK IN BIO FOR 14 DAYS FREE⁠
— PerformancePlusProgramming.com —⁠
⁠
⁠
GOBLET SQUAT & PRESS⁠ ⁠ This exercise looks ea GOBLET SQUAT & PRESS⁠
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This exercise looks easy but we promise it is not. Keep your elbows narrow as you press a light kettlebell or plate overhead.⁠
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This will really work shoulder & thoracic spine mobility so it's a staple in so many of the mobility programs that we offer inside of our app!⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
TTB DRILL⁠ ⁠ Struggling with #toes2bar and not TTB DRILL⁠
⁠
Struggling with #toes2bar and not sure why?⁠
It could be a combination of:⁠
⁠
1] Lack of lat strength.⁠
2] Lack of hip flexor and core strength.⁠
3] Lack of tension & timing.⁠
⁠
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TAG A FRIEND TO GET AFTER THIS DRILL.⁠
⁠
Need more help?⁠
We have a few great programs for #TTB⁠
-LATS TO FLY⁠
-HIP FLEXOR OVERHAUL⁠
-TTB SUPERSTAR⁠
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✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
⁠
Once you’ve dealt with a bad case of knee pain y Once you’ve dealt with a bad case of knee pain you know you never want to have it again. Building strength and mobility in your hips, quads, and hamstrings is the key to long term knee health for those wanting to reduce the risk of knee pain from returning.⁠
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Whether you are looking for continued accessory strength work after a surgery, just finished rehabbing patellofemoral pain, or are tired or repeated bouts of knee tweaks, we have you covered with our newest plan!⁠
⁠
Check out Bulletproof Knees in our store!
🔥SKILL ALERT🔥⁠ ⁠ LOVE THIS! #PPathlete K 🔥SKILL ALERT🔥⁠
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LOVE THIS! #PPathlete Kallie @kallielb crushing some handstand walks after completing our HSPU program. ⁠
⁠
Our programs take you step by step through the right technique, strength and mobility needed to crush your goals.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
Love this from #ppathlete @boxerlove15
・・・
“I have been limited on what I can do as I recover from hip surgery 13 weeks ago. Had 9 weeks of nothing but PT but started the strict pull up program @performanceplusprogram and went from 5 pull ups max to 10 pull ups max in 4 weeks! Tackling chest to bar pull ups next.” @pamelagnon 🙌🏻

— PerformancePlusProgramming.com —
🔥 NEW SKILL ALERT🔥⁠ ⁠ We love the celebr 🔥 NEW SKILL ALERT🔥⁠
⁠
We love the celebration dance at the end of the video!⁠
⁠
“… I FINALLY got that strict HSPU today!…Your programs have been so amazingly helpful to me and now I’m gonna start working on my freestanding handstands and handstand walks! Thank you!!!” - @agale805⁠
⁠
Our programs take you step by step through the right technique, strength and mobility needed to crush your goals.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
⁠
BUILD POSTERIOR CHAIN STRENGTH WITH THESE TEN GLUT BUILD POSTERIOR CHAIN STRENGTH WITH THESE TEN GLUTE HAM DEVELOPER EXERCISES⁠⠀
⁠⠀
Who doesn’t need stronger glutes, hamstrings, or lower back muscles? These ten variations will give you a number of different movements to help spice up your training!⁠⠀
⁠⠀
Snatch Grip Hip Extensions - a great way to load up the GHD hip extension for a more challenging glute and low back exercise. Demo @kellybenfey.dpt⁠⠀
⁠⠀
Banded Hip Extensions - hold the band in your elbows as shown or throw it over your back. I’ll often add a pause at the top of each rep to make it a bit tougher. demo @thebarbellphysio⁠⠀
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Barbell Hip Extensions⁠⠀
⁠⠀
GHD Muscle Snatch - these don’t look anywhere near as hard as they actually are. Holding the extended position as your arms move is tough⁠⠀
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GHD Around the Worlds - these will really pump up your lower back⁠⠀
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Glute Ham Raises - a fantastic hamstring exercise. If you haven’t done them before, be prepared to be humbled⁠⠀
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Single-Leg Sorenson Hold - another great hamstring movement. Perform with two legs if the single leg version is too difficult⁠⠀
⁠⠀
GHD Reverse Hypers - Great for both low back strength & mobility. If you’re a taller athlete, these will be a bit more difficult to perform as your legs won’t let your low back fully flex⁠⠀
⁠⠀
GHD Back Extensions - great for low back endurance and segmental spine control⁠⠀
⁠⠀
GHD Hip Extensions - great for low back and glute endurance⁠⠀
⁠⠀
#gluteham #glutes #glutehamraises #strengthtraining #hamstring #posteriorchain #workout #crossfit #getstrong #glute #exercise #fitness #workout #bodybuilding #legday
🙌🏼 THIS CAN BE YOU!⁠ ⁠ Congrats to #PPat 🙌🏼 THIS CAN BE YOU!⁠
⁠
Congrats to #PPathlete @nardch_ for putting in the hard work to crush your #firstbarmuscleup⁠
⁠
What skill do you want in 2021?⁠
⁠
🙌🏼 𝙿𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚊𝚛𝚎 𝚎𝚗𝚍𝚕𝚎𝚜𝚜:⁠
•Strict PullUp⁠
•Endurance Programs⁠
•Bar MuscleUp⁠
•Bulletproof Shoulders⁠
•Butterfly PullUps⁠
•Hypertrophy⁠
•Overheard Mobility⁠
•Murph Training Program & 30+ MORE!⁠
⁠
Our programs are organized for you to train efficiently & effectively.⁠
•8-15min a day/4x week⁠
•to be done with your current workout program ⁠
⁠
✅CLICK LINK IN BIO OR BELOW⁠
— PerformancePlusProgramming.com —⁠
⁠
⁠
🔥NEW PROGRAM! GET #OPEN2021 READY⁠ ⁠ Your 4 🔥NEW PROGRAM! GET #OPEN2021 READY⁠
⁠
Your 4 week program is here to kick-start your #openprep so you can be prepared for the unknown.⁠
⁠
✅Whether your goal is to prep for your first open, climb the leaderboard, qualify for AGOQ, or make the Games, this program will help you learn how to approach various wods.⁠
⁠
🔥WHY THIS PROGRAM WORKS?⁠
•Our warmups are specific to the 22 most common skills you will see in the open.⁠
⁠
•We have taken past open wods & varied them so you will experience wods that will help you prepare for pacing, explosion or higher level skills.⁠
⁠
•Each day comes with tips on how to approach the wod, skill level & scaling options for higher level skills [to help teach you the right technique].⁠
⁠
🔥DETAILS:⁠
•3 days a week/4 weeks⁠
•desktop or app access⁠
•full year of access⁠
⁠
⁠
📲 𝙘𝙡𝙞𝙘𝙠 𝙗𝙞𝙤 𝙡𝙞𝙣𝙠 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙉𝙊𝙒 & be prepared to climb the leaderboard in this years #open2021 with  @performanceplusprogram [click bio link]⁣⁠
⁠
photo @baw3_photo⁠
🙌🏼 THIS CAN BE YOU!⁠ ⁠ Congrats to #PPat 🙌🏼 THIS CAN BE YOU!⁠
⁠
Congrats to #PPathlete @lauraleigh_82 for putting in the hard work to crush your first #pullup⁠
⁠
What skill do you want in 2021?⁠
⁠
🙌🏼 𝙿𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚊𝚛𝚎 𝚎𝚗𝚍𝚕𝚎𝚜𝚜:⁠
•Strict PullUp⁠
•Endurance Programs⁠
•Bar MuscleUp⁠
•Bulletproof Shoulders⁠
•Butterfly PullUps⁠
•Hypertrophy⁠
•Overheard Mobility⁠
•Murph Training Program & 30+ MORE!⁠
⁠
Our programs are organized for you to train efficiently & effectively.⁠
•8-12min a day/4x week⁠
•to be done with your current workout program ⁠
⁠
✅CLICK LINK IN BIO OR BELOW⁠
— PerformancePlusProgramming.com —⁠
⁠
⁠
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