hanstand mobility requirements

Handstand Hold Technique

Struggling with your handstand hold technique? Zach and Pamela have a great tip for you to improve your shoulder stability in the freestanding handstand. Improving this will help you progress to higher hold times and better progress with handstand walking! Be sure to check out our handstand programs we offer at Performance Plus to help you crush your goals!   …

kipping pull-up mobility requirements

Strict & Kipping Pull-up Technique Cues

In this video, Zach and Pamela are going to break down the mechanics of the strict pull-up and kipping pull-up. Inside Performance Plus, we’ve got several programs to help you crush all your pull-up goals! Check those out for help, no matter where you are in your pull-up strength progression! Two notes: we always advocate for having adequate strict pull-up …

ring dip technique breakdown

Ring Dip Technique Breakdown

Ring Dip Technique Breakdown In this video, we talk through the ring dip points of performance of the ring dip. I want you to notice is that as Pamela does the ring dip, those rings are being held close to her body. Her torso’s fairly upright as she goes up and down into the motion. There are going to be …

Pamela Gagnon Push-Up

E22 – Ask Me Anything with Pamela Gagnon pt.1

You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On this episode we 10 cover  different questions that were submitted by you via Instagram and email. Pamela talks about learning to play the guitar Better Jersey rock icon: Springsteen or Bon Jovi Better Jersey …

Best CrossFit Mobility Exercises

The Best Mobility Exercises

The movements performed in functional fitness gyms challenge the athlete from a mobility perspective as much as almost any other form of exercise. Rarely do gym-goers challenge the human body’s ability to move through maximal range of motion required for skills like the overhead squat, toes to bar, and muscle-ups. Because of that, many athletes understand the importance of including …

best crossfit gymnastics exercises

The Best Accessory Gymnastics Exercises

One of the most unique components of  cross training compared to other forms of exercise is the variety of gymnastics skills programmed. While many athletes perform pull-ups, few progress to muscles-ups, handstands pushups, and pistol squats. Many athletes struggle progressing to more advanced gymnastics movements doing the daily WOD at their gym. For those athletes, adding in some specific gymnastics …

E20 – Spotting for Better Gymnastic Skills with Pamela Gagnon

On Episode 20 of the Performance Plus Podcast Pamela Gagnon and Coach Johnny B discuss the importance of spotting for learning gymnastics. Topics covered on this episode include Why spotting is important How to spot someone safely How to spot someone during a MetCon The steps to become a good spotter for gymnastics The Performance Plus Podcast is a short, …

E19 – Ask Me Anything with Dr. Zach Long (The Barbell Physio) pt.1

You asked the questions and now they are getting answered. Episode 19 of the Performance Plus Podcast is an Ask Me Anything with Dr. Zach Long. On this episode we cover 13 different questions that were submitted by you via Instagram and email. Check out the episode to hear the following questions answered Best way to measure shoulder mobility progress …

22.1

E18 – Breaking Down 22.1 with Pamela Gagnon & Coach Johnny B

The open is upon us! On a special edition of the Performance Plus Podcast, Pamela Gagnon and Coach Johnny break down open workout 22.1 to give you the secrets to crushing this workout. In this episode, Pamela details a strategy and three key tactics to improve your efficiency and overall score. Johnny shares some mobility and prep ideas from Dr. …