Building Lats To Fly

Building Lats To Fly

Start Now $37.99

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Crush Your Goals

Reach Your goals on the bar:

Struggling with controlling your kip? Feeling frustrated that you have that extra swing in your toes to bar? Or chicken wing in your bar muscle up? Wishing you could RX that WOD and build better strength & control? We can get you the strength and fundamentals needed to master movements on the rig.

1. Build the foundation

Lats & straight arm strength are an important part of maintaining healthy and strong shoulders, and control in your movements. We give you step by step instructions, workouts and routines to build your foundational skills and strength.

2. Kill bad form

Anyone can be a YouTube fitness coach. 3x games athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury.

3. Success begets success

What's next? Don't stop here, become a member and use this skill to build your next achievement. Be the athlete you know you can be!

Get 1 Year Access to this Program

Start Now $37.99

Performance Training Done the Right Way


As a physical therapist, I see injuries happen from poor form and overtraining all the time. Athletes attempting bar muscle-ups without a solid plan get injured far too often, leading to them halting their skills training and ultimately not reaching their goals. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best


Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.

  • :30 second hollow hold
  • 1:00 min active hang
Equipment needed:
  • Rig
  • Light Band
  • PVC
  • Foam Roller
  • Rings
  • Barbell & Light Plates
  • Box or Bench
Program Details:
  • 5 week program
  • 4x/week
  • 10-20 minutes per day

We've helped thousands of athletes gets fly around the bar!

Inside the app

A personal trainer without the cost

Performance Plus Programming App Screen
Performance Plus Programming App Screen
Performance Plus Programming App Screen

Proven Roadmap From A Gymnastics Expert & Doctor of Physical Therapy

Without injuries. Without Pitfalls. Without BS.


Frequently Asked Questions