Performance Plus Programming

Doctor of Physical Therapy & Coach

About Performance Plus

PERFORMANCE PLUS is uniquely developed to help you stay ahead of injury by focusing on prehab and bodyweight strength. Each day our experts demonstrate skills programming that will help you achieve your goals– whether you are training for a competition or just want to get stronger, our step-by-step guidance is all you need to take care of your body.

Workout Plans

Take the guesswork out of exercising and purchase a workout plan! Every plan purchase includes lifetime access and availability on the Web, iPhone and Android apps.

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Core Strength Overhaul
4 Weeks / 4 Days a Week / Expert
$24.99
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Hip Mobility Overhaul
4 Weeks / 4 Days a Week / Beginner
$24.99
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Handstand Strength & Stability Overhaul
5 Weeks / 4 Days a Week
$49.99
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Olympic Weightlifting Mobility WODs
4 Weeks / 5 Days a Week / Intermediate
$49.99
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First Strict Handstand Push-Up
4 Weeks / 4 Days a Week
$49.99
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Pull Up Endurance
5 Weeks / 4 Days a Week / Intermediate
$49.99
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Bar Muscle-Up Endurance [Kipping]
6 Weeks / 2 Days a Week / Intermediate
$49.99
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4 Day Per Week Powerlifting - Part 4
4 Weeks / 4 Days a Week / Intermediate
$19.99
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Open Gymnastics Prep Program
5 Weeks / 6 Days a Week
$34.99
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Rower Training Program
6 Weeks / 3 Days Per Week / 30-45 minutes per session
$49.99
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Toes To Bar Overhaul Program
5 Weeks / 4 Days a Week / Intermediate
$49.99
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Core Strength (Beginners Level)
4 Weeks / 4 Days a Week
$19.99
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Gymnasty Abs
5 Weeks / 5 Days a Week / Intermediate
$49.99
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Bulletproof Glutes
6 Weeks / 3 Days a Week / Intermediate
$49.99
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Overhead Mobility
6 Weeks / 4 Days a Week
$49.99
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Building A Press To A Handstand
4 Weeks / 4 Days a Week
$49.99
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Pistol Squat Jackpot
4 Weeks / 4 Days a Week / Intermediate
$49.99
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4 Day Per Week Powerlifting - Part 1
4 Weeks / 4 Days a Week / Intermediate
$19.99
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Functional Fitness Weightlifting Supplement Program
6 Weeks / 3 Days a Week / Intermediate
$24.99
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Bulletproof Back Builder
4 Weeks / 4 Days a Week / Intermediate
$49.99
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Handstand Push-Up Endurance
4 Weeks / 4 Days a Week / Intermediate
$49.99
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Overhead Strength Overhaul
4 Weeks / 4 Days a Week
$19.99
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4 Day Per Week Powerlifting - Part 3
4 Weeks / 4 Days a Week / Intermediate
$19.99
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Gymnastics Conditioning
6 weeks, 3 days per week
$34.99
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The Half Marathon Program
9 Weeks / 3 Days Per Week / 60-120 minutes per session
$49.99
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Strict Ring Muscle-Up Program
5 Weeks / 4 Days a Week / Intermediate
$49.99
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Gymnastics Booster Plan
3 Weeks / 3 Days a Week / Intermediate
$1.00
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Squat Mobility Overhaul
4 Weeks / 4 Days a Week
$49.99
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Handstand Walking Program
5 Weeks / 4 Days a Week / Expert
$49.99
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Pressing Mechanics [Gymnastics Based]
4 Weeks / 4 Days a Week / Intermediate
$24.99
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Ring Muscle Up Endurance [Kipping & Strict]
11 Weeks / 4 Days a Week / Expert
$49.99
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Hip Flexor Overhaul
4 Weeks / 4 Days a Week
$49.99
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Ring Stability & Strength
4 Weeks / 4 Days a Week
$49.99
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Bulletproof Quads
4 Weeks / 3 Days a Week / Intermediate
$49.99
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Murph Training Program Wks 1-6
8 Weeks / 5 Days Per Week / 20 Minutes Per Day
$49.99
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4 Day Per Week Powerlifting - Part 2
4 Weeks / 4 Days a Week / Intermediate
$19.99
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Handstand Balance Breakthrough
5 Weeks / 4 Days a Week / Intermediate
$49.99
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Build Your Air Bike Engine
6 Weeks / 3 Days a Week
$24.99
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First Pull Up Program
5 Weeks / 6 Days a Week
$49.99
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Chest To Bar Superstar
4 Weeks / 4 Days a Week / Intermediate
$49.99
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Thoracic Spine Mobility Overhaul
4 Weeks / 4 Days a Week / Beginner
$49.99
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Butterfly Pull Up Training
5 Weeks / 4 Days a Week / Expert
$49.99
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Bulletproof Shoulders
6 Weeks / 4 Days a Week
$49.99
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Ankle Mobility Overhaul
4 Weeks / 4 Days a Week
$49.99
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Daily Mobility Workout
5 weeks / 5 days per week mobility workouts
$24.99
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Wall Walks, Build Technique & Endurance
5 Weeks / 3 Days a Week
$49.99
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Grip Strength Overhaul
3 days per week. Each workout 10-12 minutes
$1.00
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OPEN Prep
4 Weeks / 3 Days a Week / Intermediate
$29.99
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Building Lats to Fly
5 Weeks / 4 Days a Week
$49.99
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Aerobic Capacity Running Engine Builder
6 Weeks / 3 Days Per Week
$49.99

Group Training

Sign up for a group training membership to receive workouts specific to the group! All workouts are available on the Web, iPhone, & Android apps with workout logging and performance tracking benefits!

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Performance Plus Programming Membership
Created by Dr. Zach Long & Pamela Gagnon (Gymnastics Specialists) Performance Plus Programming gives you access to a database of programs and information to give you the tools you need to meet your fitness goals. $34.99/month
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PPP 6 Months Membership
The Performance Plus Program is a database of programs and information to give you the tools you need to meet your fitness goals. The membership includes 4 weekly workouts that take 10-15 minutes and overlay with your regular programming. Additionally it gives you access to all of our "movement biased" programs like Get Your First Muscle-Up, Gymnastics Booster, Shoulder Mobility Overhaul...etc $124.99/6 months
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Box Gymnastics Programming Group
Written by The Gymnastics Course lead instructor Pamela Gagnon, Dr. Zach Long, and Coach Johnny B (MS, CFL3), this two day per week program will let your gym run group fitness classes based around gymnastics skills progressions. Each workout contains a pre-hab warm-up, targeted skill work, gymnastics strength work, conditioning, and accessory work. We also include multiple scaling options so the program is accessible to athletes of all levels. $24.99/month
after 7 day free trial
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Chest To Bar + First Bar Muscle-Up
This group allows you access to both the Chest To Bar & First Bar Muscle-Up program for one low price. $69.99/year for 1 year
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PPP Annual Membership
Created by Dr. Zach Long & Pamela Gagnon (Gymnastics Specialists) Performance Plus Programming gives you access to a database of programs and information to give you the tools you need to meet your fitness goals. $199.99/year