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October 2018

08 Oct Top Five Deadlift Mistakes

Posted at 18:00h in Blog, Core, CrossFit, Exercises, Injury Prevention, Lower Body, Mobility, Physical Therapy by Zach Long 0 Comments

Want strong legs? A killer back? Improved sprint times and jumping height? Need to rehab lumbar spine pain? Then you need to be doing deadlifts! Want to do deadlifts for a long time? Then you need to avoid these mistakes and focus on dialing in proper deadlift...

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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
  • 5 Keys to Great Toes To Bar
  • The Best Steps for Building Handstand Strength & Balance
  • 3 Steps to Linking Your Bar Muscle-Up
  • 4 DRILLS TO IMPROVE YOUR KIPPING BAR MUSCLE-UP
  • Get Your First Pistol Squat
INSTAGRAM

performanceplusprogram

We absolutely love seeing your progress.⁠⁠ The We absolutely love seeing your progress.⁠⁠
These two athletes are crushing their goals and putting in the hard work.⁠⁠
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Check out their before and after videos after completing @performanceplusprogram⁠⁠
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Can you relate to the before and ready to become the "after?" ⁠⁠
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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 —⁠⁠
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#performanceplus #gymnasticsconditioning #PPprograms #PPathlete #performanceplusprogram #gymnasticsprograms #prehab #firstbarmuscleup #barmuscleupprogram #barmuscledrills #ringmuscleup #strictringmuscleup
CRUSHING ALL 30 BAR MU in #21point3⁠ We are so e CRUSHING ALL 30 BAR MU in #21point3⁠
We are so excited for #ppathlete @j.sullivan.33 on his huge accomplishment in this years #open2021⁠
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Are you ready to start working on your goals so this can be you?⁠
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Our athletes get step by step guidance via our app and detailed videos each day. We break down the skill like so you can build a foundation of strength, flexibility and technique.⁠
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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 —⁠
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🇺🇸 8 WEEK MURPH TRAINING PROGRAM Memorial D 🇺🇸 8 WEEK MURPH TRAINING PROGRAM

Memorial Day weekend will be here before you know it, and for most, that means MURPH!

THERE IS NO BETTER TIME THAN NOW TO BEGIN OUR NEWLY released program.

———— PR YOUR MURPH TIME ———-

✅Designed to complete at home - all you need is a pull-up bar & running space [weighted vest, optional].

Get started NOW!
🇺🇸 Our 8 week program is just $19.99 🇺🇸
Who’s in?!

——CLICK BIO LINK OR BELOW——

http://performanceplusprogramming.com/shop/8-week-murph-training-program/

#murphwod #getstronger #ppprograms
Grips @wodndone
FIVE MOBILITY TESTS YOU NEED TO DO⁠⁠ ⁠⁠ So FIVE MOBILITY TESTS YOU NEED TO DO⁠⁠
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So often athletes that I work with have been trying to solve their movement issues but making no progress. Many times that happens because their focus has been on the wrong areas.⁠⁠
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Here are five easy to perform, self-mobility assessments you can do to identify where to focus your mobility work.⁠⁠
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For more tests, or more in-depth description of each test click the link in our Bio and then "Resourcess" and we will send you a free copy of my completely revamped Ultimate Mobility Checklist. ⁠⁠
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This eBook will take you through the most important mobility tests you need to run through and has suggested resources to help fix your problem areas.⁠⁠
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#fitness #weightlifting #gym #workout #bodybuilding #crossfit  #mobility #flexibility #cltfitlife #cltfitness #olympicweightlifting #strength #stronger #thebarbellphysio
WHO NEEDS HELP WITH THEIR SQUAT MOBILITY???⁠ ⁠ WHO NEEDS HELP WITH THEIR SQUAT MOBILITY???⁠
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This exercise helps improve both your ankle and hip mobility while at the same time getting you more comfortable squatting with an upright torso (important for Oly lifters and CrossFit athletes).⁠
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What mobility topics should I post on next? Comment below and I will add to my list to help you out!⁠
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#squat #squats #squatmobility #mobility #mobilizationwithmovement #mobilitytraining #mobilityexercises #resisancebands #olympicweightlifting #weightlifting #crossfit #fitness
🇺🇸 8 WEEK MURPH TRAINING PROGRAM⁣ ⁣ We a 🇺🇸 8 WEEK MURPH TRAINING PROGRAM⁣
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We are about 8 weeks away from Memorial Day weekend, and for most, that means MURPH!⁣
⁣
THERE IS NO BETTER TIME THAN NOW TO BEGIN NOW!
⁣
———— PR YOUR MURPH TIME ———-⁣
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✅Designed to complete at home - all you need is a pull-up bar & running space [weighted vest, optional].⁣
⁣
—-Get started NOW!⁣ INCLUDED IN MEMBERSHIP—-
🇺🇸 Our 8 week program is just $19.99 🇺🇸 ⁣
⁣
Who’s in?!⁣
⁣
⁣
——CLICK BIO LINK OR BELOW——⁣
⁣
⁣

http://performanceplusprogramming.com/shop/8-week-murph-training-program/

⁣
#murphwod #getstronger #ppprograms⁣
Grips @wodndone
🔥TRY FOR 14 DAYS FREE & you too can see why our 🔥TRY FOR 14 DAYS FREE & you too can see why our athletes are crushing their goals each day!⁠⁠
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We are skill driven Programming To Improve Performance & Bulletproof Against Injury. We believe mobility, strength and technique need to be combined into one program to achieve skills, the right way!⁠⁠
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🔥We offer 30+ skill based programs and continue to add. These range from Overhead Squat Overhaul, Endurance and to basic to advanced Gymnastics Movements. ⁠⁠
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Programs are all written by experts in our industry and are to be done with your current workout routine. Each day lasts approx 10-15min and come with Video Demo/explanation for each drill - We encourage you to continue with your current workout routine, while using PP Programs. ⁠⁠
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— PerformancePlusProgramming.com —⁠⁠
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#performanceplusprogram #PPathlete #crushyourgoals #adultgymnastics #gymnasticscomplex #gymnasticsdrills #gymnasticsprogramming #gymnasticsconditioning #prehabdrills
OVERHEAD MOBILITY HOLDING YOU BACK? Here’s a qui OVERHEAD MOBILITY HOLDING YOU BACK? Here’s a quick mobility workout for you:⁠
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1️⃣ x12 Side Lying ER Eccentrics to stretch and strengthen the posterior shoulder⁠
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2️⃣ x10 Lat Eccentrics with a 3 second lower to lengthen the lats⁠
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3️⃣ x6 Chin Ups with a 3 second lower (jump back up if necessary)⁠
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Want more? Check out our Overhead Mobility Overhaul program!⁠
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#performanceplusprogramming #mobility #mobilitytraining #mobilityexercises #shouldermobility #shoulderworkout #overheadsquat #overheadmobility #fitness #crossfit⁠
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🎥 @itf_cotswold
The 3 Position Bar Muscle-Up Drill is in our BMU p The 3 Position Bar Muscle-Up Drill is in our BMU program and teaches athletes how to properly build tension and strength in each position BEFORE worrying about the support.⁠
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We focus on mastering the "parts of the whole" so when it's time to put it all together, it will happen with ease.⁠
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📲 𝙽𝙴𝙴𝙳 𝙼𝙾𝚁𝙴 𝙷𝙴𝙻𝙿?⁠
Check out all of our rig @performanceplusprogram focusing on shaping, technique & strength.⁠
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— PerformancePlusProgramming.com —⁠
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SIX MOVES FOR BETTER ANKLE MOBILITY⁠⁠ @thebarb SIX MOVES FOR BETTER ANKLE MOBILITY⁠⁠
@thebarbellphysio @moveonthedaley⁠⁠⁠
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[1] ANKLE WEDGE - put a resistance band around your hips and let the band pull your knees forward. At the same time, put your elbows inside of your knees and then push out with them. The resulting stretch will improve both ankle dorsiflexion as well as lateral ankle mobility and your ability to drive your knees out.⁠⁠⁠
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[2] LATERAL TIBIAL GLIDE - put a PVC pipe outside of your little toe. Drive your knee forward and outside of the PVC to work on lateral ankle mobility.⁠⁠⁠
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[3] WEIGHTED DORSIFLEXION STRETCH - place a weight on your knee while seated. Pull your heel as far back as you can and let the weight stretch your ankle out.⁠⁠⁠
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[4] GOBLET DORSIFLEXION - use a KB to pull your knees forward while your elbows drive knees out.⁠⁠⁠
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[5] REVERSE CRAWLS - stretch out your calves with this movement. ⁠⁠⁠
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[6] BANDED ANKLE DORSIFLEXION MOBS - use a resistance band placed just below your ankle joint line and drive your knee forward.⁠⁠⁠
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Need more ankle mobility help??? Check out our four week plan at performanceplusprogramming.com 
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#mobility #flexibility #crossfit #cltfitlife #thebarbellphysio #fitness #cltfitness #squat #squats #squatmobility #anklemobility #mobilityexercises #crossfit #fitness
✅NEW SKILL ALERT⁠ ⁠ 🔥THIS CAN BE YOU!! Hu ✅NEW SKILL ALERT⁠
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🔥THIS CAN BE YOU!! Huge congrats on your first RING MUSCLE-UP like our #PPathlete @_sophiabennani⁠
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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 —⁠
What does your pull-up look like? #repost @kellybe What does your pull-up look like? #repost @kellybenfey.dpt⁠
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Maintaining hollow body position (left)⁠
OR⁠
Arching up to the bar (right)⁠
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Performing strict pull-ups in a hollow body position is a better transferable skill toward kipping pull-ups/muscle ups.⁠
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A strong hollow body = tension = power! 💪🏼⁠
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Does your gymnastics pulling strength need assistance? We've got plans to help with everything from getting your first pull-up to maximizing your muscle-up endurance. Click the link in our bio and start a free trial of Performance Plus Programming!⁠
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@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
.⁠
#gymnastics #cfgymnastics #gymnasty #bodyweightstrength #fitness #strong #muscleups
✅ NEW SKILL ALERT⁠ ⁠ 🔥 THIS CAN BE YOU!! ✅ NEW SKILL ALERT⁠
⁠
🔥 THIS CAN BE YOU!! Huge congrats on your first RING MUSCLE-UP like our #PPathlete @_sophiabennani⁠
⁠
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 —⁠
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THE LATS ARE THE GLUTES OF THE UPPER BODY⁠ ⁠ T THE LATS ARE THE GLUTES OF THE UPPER BODY⁠
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The fitness world talks about the importance of glutes for athletic development all the time. But we spend far less time discussing the importance of the lats.⁠
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Here are four great exercises to build your lats up:⁠
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[1] BAND ASSISTED FRONT LEVERS - these are BRUTAL if you use the right band tension. Focus on pushing your arms into the bar to move your body. Maintain a hollow body position as you perform. Demo by @kellybenfey.dpt⁠
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[2] RACK CHINS - the combo of a full overhead position with the hips flexed puts the lats in a big stretched position at the bottom of the rack chin. This exercise works the lats more than any other exercise I've ever used. Credit @Dante_trudel⁠
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[3] BAND LAT ROWS - focus on pulling your elbow towards your hip creating the arcing motion you see as I perform in the video. This focus combined with the band resisting shoulder extension really isolates the lats.⁠
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[4] TOE ASSISTED PULL-UPS - a great variation for getting larger volume of pull-up work for those with a lower base level of pull-up strength. This is preferred over band pull-ups.⁠
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@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
✅ NEW SKILL ALERT⁠ ⁠ 🔥THIS CAN BE YOU!! H ✅ NEW SKILL ALERT⁠
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🔥THIS CAN BE YOU!! Huge congrats on your first BAR MUSCLE-UP like our #PPathlete @hadley_fit⁠
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“I’ve tried a few programs - The way you break them down is great!” - Daniel⁠
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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 —⁠
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TURKISH SIT UPS⁠ ⁠ You'll see this movement in TURKISH SIT UPS⁠
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You'll see this movement in several of our core strength plans. This exercise is sooo tough on your abs and translates well to the gymnastics movements so many of our athletes want to be better at!⁠
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Demo by @rhip32⁠
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@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
.⁠
#gymnastics #cfgymnastics #gymnasty #bodyweightstrength #fitness #strong #muscleups
✅ NEW SKILL ALERT⁠ ⁠ THIS CAN BE YOU!! Are y ✅ NEW SKILL ALERT⁠
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THIS CAN BE YOU!! Are you ready to PR your handstand like our #PPathlete @imfelcall ?!!!⁠
⁠
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 —⁠
⁠
LAT ENGAGED DEADLIFTS demonstrated by menphil_fit LAT ENGAGED DEADLIFTS demonstrated by menphil_fit are great for hitting the posterior chain while also working on the lats controlling where the weight is.⁠
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@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
✅ NEW SKILL ALERT⁠ ⁠ “I just have to brag ✅ NEW SKILL ALERT⁠
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“I just have to brag on y’all for a second!!! This is the best programming ever! I’ve wanted muscle-ups for years now and could never get over the bar. Today, I did 10 in 2 minutes!!! Thank you for helping me reach my goal!”⁠
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THIS CAN BE YOU!! Congrats on your first of many Bar MU #PPathlete @julie.ann.baker⁠
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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 —⁠
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BANDED SUMO RDLs ⁠ ⁠ This movement will smoke BANDED SUMO RDLs ⁠
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This movement will smoke the glutes. The band resists the hips fully opening up, forcing the hips to work hard during the point where RDLs are typically the easiest.⁠
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@thebarbellphysio is testing out a new program we're working on for those wanting to bias strength & hypertrophy with their functional fitness / metcon work. Details coming soon!⁠
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@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
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