The strength, drills, and tips you need to achieve your goal


Have you been struggling with your snatches and overhead squats? Need help in the following areas:

  • Ankle mobility
  • Shoulder flexibility
  • Thoracic extension
  • Hip mobility


Feeling frustrated with your poor technique, inefficiency, and being stuck lifting the same weights?


Wishing you could RX that WOD and build better strength & control? Get more PRs?


Then you need this program!

There’s nothing quite like the feeling of achieving your goals.


With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.


Whether you’re getting ready for a competition or just want to move better, we’ve got the step-by-step guidance you need to take your overhead squat  to the next level.



  • Drills and prehab mobility written by the pros that will help you gain mobility and flexibility so you can work at your maximum capacity.
  • An app for android and iphone to bring along wherever you work out
  • Workouts that last around 10 minutes each
  • 4 weeks of workouts, 4 days per week

Mobile ankles, hips, upper back, and shoulders are important for achieving a solid overhead squat and Olympic lifts without loosing performance or experiencing injuries.


Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.


Equipment Needed:  Foam roller, PVC, 2.5-5lb plates, resistance bands, KB/DB, barbell and weights


A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to mobility training— on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.