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50+ Programs (and growing) to Improve Performance & Bulletproof Against Injury!!

First Bar Muscle-Up

Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.
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Strict Pull-Up

Build strict pulling strength for control and safety before you learn to add kipping momentum.
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Lats to Fly

The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.
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Pull-Up Endurance

If you have strict pull ups, and want to gain more strict or kipping pulling strength, then you will be challenged in this program.
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Chest to Bar Superstar

Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.
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Butterfly Pull-Up Training

Do you want to increase your speed in your wods and have excellent command of both strict pull-ups & kipping? Then, this program is for you! We will run you through 4 weeks of strength drills, shaping and timing for the BPU and healthy shoulder prehab to keep your body in the best shape possible for this advanced skill.
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Gymnasty Abs

Get a 6 pack like a gymnast!
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Toes to Bar Overhaul

Struggling to string together toes to bar or just want to string more together but don’t have the right strength, technique or mobility? Then our overhaul program is just what you need!
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Ring Stability & Strength

The rings are the ultimate king for training strength & control. This program will bring you more strength for all ring based movements.
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Strict Ring Muscle-Up

Building strict muscle-up strength sets the foundation for rapid progress when athletes begin kipping muscle-ups. Those that skill this step find themselves not progressing as they’d like. Build slow strength first, then speed & endurance gains come more easily.
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Ring Muscle-Up Endurance

There is a big difference between one muscle-up and cranking out reps during a metabolic conditioning workout. This program builds your muscle-up volume and improves efficiency under fatigue.
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Pressing Mechanics Gymnastics Based

Still struggling with hspu or pushup volume? Want to master that strict ring dip but need more pressing & tricep strength? This program will focus on just that…building strength to help you with mechanics and more volume.
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Handstand Strength & Stability

This Program builds balance, stability and strength by focusing on holds & shifting weight drills. Drills can be done scaled from a box or full handstand.
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Strict Handstand Push-Ups

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.
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Handstand Walking

This program requires a freestanding handstand. It will help you gain better technique for walking and build shoulder strength and endurance!
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Handstand Balance Breakthrough

The goal of this program is to help you master holds without using a wall. It can be good for those who can only hold free-standing for only a few seconds to those who are very component on the wall but still haven’t built the confidence to move away from the wall.
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Ankle Mobility Overhaul

For those needing improved ankle mobility translating into better squats, pistol squats, and Olympic weightlifting.
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Hip Mobility Overhaul

Improved hip mobility helps with squats, hip hinge movements, Olympic weightlifting, and many gymnastics skills. This four week program focuses on opening up your hip joint’s freedom of movement and strength.
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Squat Mobility Overhaul

A four week program focused on improving both mobility of the necessary joints as well as increasing strength & control for the squat.
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Thoracic Mobility Overhaul

The upper back is a crucial component to solid overhead positioning for weightlifting and gymnastics skills. This four week program will improve your mobility and strength.
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Overhead Mobility Overhaul

Struggling with overhead lifts and gymnastics skills? This four week program improves your shoulder mobility for better positioning and strength.
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Olympic Weightlifting Mobility Plan

Olympic weightlifting challenges mobility more than almost any other recreational fitness activity. Our Olympic weightlifting mobility plan works the areas most needed to improve your Oly technique: shoulders, spine, hips, and ankles. This four week, five days per week accessory program combines mobility work with prehab and technique drills to help optimize your performance while enhancing recovery after workouts.
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Bulletproof Shoulders

By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
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HSPU Endurance

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.
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Bulletproof Back Builder

For those having previously dealt with low back pain, our Bulletproof Back Builder focuses on building up strength and control of the lower back musculature.
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Bulletproof Glutes

You got it, we are dedicating an entire program to a better backside and it’s going to be fantastic! Let’s face it…everyone wants amazing glutes! By combining body weight exercises and loaded movements, you will be able to increase not only your backside, but your performance as well.
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Pistol Squat

The pistol squat requires strength, control, and mobility. This program delivers four weeks of workouts to improve all of these areas.
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Grip Strength Overhaul

This free program is a 3 week overhaul that will help strengthen your grip for all things rig and barbell.
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Hypertrophy Program

This six-week program adds isolated training volume to the muscles of your arms, shoulders, and upper back. Our goal is simple, to build them up for a more muscular-looking physique.
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Murph 8 Week Program

1 mile run, 100 pull-ups, 200 pushups, 300 air squats, and another 1 mile run. The Murph workout performed on Memorial Day by many fitness athletes is a beast but this program will have you prepared for a new PR!
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Build Your Air Bike Engine

This 6 week program builds your conditioning on an Air Bike (Echo, Assault, etc) across all 3 major metabolic energy systems. Whether that high intensity sprint style workouts or slow burners are your weakness, this plan will improve your metabolic capacity so you can crush your goals in WODs.
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Olympic Weightlifting Strength Program

This 5 day per week program is intended for those looking for substantial gains in their pulling and squat strength. The program focuses on squatting and posterior chain development that is meant to carry over into the Snatch and Clean & Jerk. Training volume is designed for athletes that best respond to lower volume programs or want to incorporate accessory work to address their weaknesses. Each day consists of only 2-3 compound exercises (Oly variations, push press, RDLs, Squats). This will allow athletes to add in extra energy system work, strengthen weak areas (Bulletproof Shoulders, Back, Glutes for example), or work on gymnastics programming if desired.
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Functional Fitness Weightlifting Supplement

This 3 day a week, 6 week program has been designed to cater to primarily the following groups; Functional athletes looking to add supplementary work; Weightlifters that respond well to moderate volume.
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Snatch Program for Fitness Athletes

This 8 week program is designed to be performed one day per week to help functional fitness athletes improve their snatch technique and strength. The loading will be based on your experience and goals.
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Powerlifting Program

This 4 day a week 4 week program will cover bench press, squats, overhead pressing, deadlifts and more. We focus on powerlifting barbell work to build on reps and sets to make you a stronger and more proficient mover.
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Gymnasty Weekly Programming

Are you looking to take your gymnastics to the next level? Want to get stronger without having to use a ton of equipment? Then you need to be a member of Performance Plus to get access to our #GYMNASTY weekly programming.
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Building A Strict Bar Muscle-Up

The Strict Bar Muscle-Up requires mastery of pulling strength and body awareness. This 5 week program will help you gain strength and technique using weighted pulling work, negatives and drills to help with speed through the transition and much more!
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Building a Press Handstand

Our program takes a very advanced skill and breaks it down to build each portion of the press handstand. You will spend time focusing on flexibility, strength, balance and technique.
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Running Aerobic Capacity Builder

This program builds your running conditioning & capacity. Whether that high intensity sprint style workouts or long runs are your jam, this program will help you improve.
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Bulletproof Quads

Bulletproof Quads is designed as an accessory strength & hypertrophy program focused on the quads. Workouts last 10-15 minutes, 3 days per week. This plan is perfect for the functional fitness athlete with quad weakness or atrophy leading to performance issues or post-operative accessory strength after discharge from formal rehab.
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Deadlift Cycle

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving deadlift strength.
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Bench Cycle

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving barbell bench press strength.
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Squat Cycle

This two day per week plan is designed for fitness athletes wanting to spend a period of time focusing on improving squat strength.
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Kipping Pull-Up Mechanics

If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.
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Double Unders For Beginners

Are you frustrated every time you see Double Unders programmed in a workout and you are stuck doing 2x Single Unders? We have just the plan for you! Our 3-day per-week, 5 five-week program is designed to develop techniques for learning to perform “Dubs”. Two days per week will focus on form and the third day will work on calf strength and recovery.
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Hip Flexor Overhaul

This four week program focuses on opening up your hip flexor mobilty and strength.
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Bar Muscle-Up Endurance

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? With this program you will be introduced to endurance, strength building and Bar MuscleUp workouts to build capacity.
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Weightlifting Accessory Plan for Fitness Athletes

This 8-week program is designed to be performed two days per week to help functional fitness athletes improve their Olympic weightlifting strength. Workouts are designed to be performed in less than 30 minutes to allow athletes to work on their lifts without them having to skip out on their daily WOD.
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Pull-Up Strength

If you have a strict pull-up and want to gain more strength, this is the program for you! If you have a bunch of strict pull-ups, do this program with a weighted vest or light-weighted belt and CRUSH your pull-up strength goals.
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Competitive Gymnastics For Fitness Athletes

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Daily Gymnastics Accessory WOD

Want to crush your gymnastics goals? Need more strength, coordination, or conditioning to push your WOD performance to the next level? Our Daily Gymnastics Accessory WOD for Fitness Athletes will elevate your gymnastics skills with quick 8-15 minute accessory workouts to move better than you ever thought possible!
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Gymnastics Box Programming

This twice-per-week program is designed for functional fitness gyms that want to run group strength & conditioning classes focused on developing gymnastics skills with a sprinkle of MetCon-style workouts.
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5k Training Plan for Fitness Athletes

If you want to PR your 5k and dominate the running WODs at your box this program is for you.
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Full Body Mobility Plan

This five week program has five weekly full body mobility routines lasting 10-12 minutes each.
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Half Marathon Training Plan for Fitness Athletes

Crush a half marathon without losing your CrossTraining for Fitness gains.
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First Bar Muscle-Up

Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.
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Toes To Bar Overhaul

If you've been wanting to get your toes to bar or string them together better, you're in the right place. Whether you've been practicing for months or just started your journey, we can get you the strength and fundamentals needed to master the movement.
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First Strict Pull-Up

Build the strength to do your first strict pull-up.
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Rower Endurance Training Program

Are you sick of being slow on rowing WODs? Do you wish you didn't dread the 10k, 5k, 2k, or 500m time trial? Good news! You no longer have to. The Performance Plus Engine Builder Rowing Program is a six-week complete training program that will make you a monster on the erg!
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    Performance Plus Programming

    Increase Performance and Prevent Injury

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    We are experts...

    3x Games athlete Pamela Gagnon knows what it takes to succeed. She has put in the work and mastered the movements, and has the hard earned insight into effective programming. She is a leader in the area of body weight strengthening movements for today’s athletes and currently programs for Mayhem Gymnastics, as well. Her background as a Division I Gymnast and Games athlete has given her over 30 years of experience as an athlete & coach. She coaches athletes worldwide on how to implement strength and gymnastics skills to improve their fitness performance.

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    Doctor of Physical Therapy Zach Long specializes in helping fitness athletes reach their full potential. He has seen all the effects of bad habits and poor form. He not only knows how to help athletes recover from injury, but more importantly how to avoid the injury in the first place. Dr. Zach, better known as The Barbell Physio, is an internationally known physical therapist and strength coach. Zach consults regularly with elite weightlifters,  games athletes, and professional athletes from a wide range of sports. His expertise is in improving sports performance while simultaneously decreasing injury risk factors.
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    Coach Johnny Bouchard is a Level 3 CrossFit Coach, Triathlete & manual therapist with a background in sports therapy, rehab & strength/conditioning. He specializes in  endurance programming. He is also the tech dude for Performance Plus.

    Together they have created the step by step instructions you need to help you achieve your fitness goals safely and effectively. Follow individual programs, or subscribe for access to the entire library.

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