best drills to improve overhead mobility

The Best Drills to Improve Overhead Mobility

The functional fitness athlete participating in sports like CrossFit and Olympic weightlifting challenge their full-body mobility more than almost any other form of activity. Without proper mobility, these athletes sacrifice optimal positioning, slowing them down and decreasing the weight lifted. One of the most common mobility limitations these athletes will see is in their overhead positioning. In this article, we …

Bulletproof-Shoulders

E4 – How to Program Mobility Work with Dr. Zach Long & Coach Johnny B

On Episode 4 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B discuss how to program mobility work. Topics include The most important detail of programming mobility How to structure a mobility program When to implement mobility work (before or after a workout) The appropriate amount of time to foam roll/do lacrosse ball work What to do …

E3 – Strict Strength Pre-requisites for CrossFit Gymnastics with Pamela Gagnon

On episode 3 of the Performance Plus Programming Podcast, gymnastics expert Pamela Gagnon joins Coach Johnny B to detail the strict strength pre-requisites for gymnastics movements CrossFit in CrossFit. Here are the topics we covered in this episode: The 2 foundations of gymnastics movements How many reps of strict gymnastics do we need to have before progressing onto kipping? One …

buuterfly pullups for beginners performance plus programming

The Butterfly Pull-up For Beginners

The Butterfly Pull-up is an advanced pull-up variation used by athletes participating in the sport of CrossFit. This movement requires significant strength, mobility, and coordination to perform. CrossFit athletes perform the butterfly pull-up because it allows them to perform more pull-ups in less time, which creates a large benefit in competition. But many athletes fall into the trap of jumping …