pamelagnon@pamelagnon

•Lead Coach @cfgymnastics
•3x CrossFitGames Masters
•’96 Rutgers 🤸‍♀️
•grips @wodndone Pamela15
•shorts @beast_ambition PAM10
🔺Perf. Plus FREE Trial👇🏼

thebarbellphysio.com/ppp-landing-page/

1,291 posts 117,433 followers 370 following

pamelagnon

| PRESS HANDSTANDS |
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Mondays are my gymnastics training days. I have a blast and focus on shoulders & core!
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I was pretty smoked by this point (you can see that 3rd press was a struggle) 🤸‍♂️
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#presshandstands are definitely one of my favorite conditioning tools!
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Want to learn one?
We’ve got a 4 week program to introduce you to the skill!
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Check out my bio page
or TheBarbellPhysio.com
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#learnnewskills #gymnasticsconditioning #buildastrongfoundation


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pamelagnon

As a coach it’s our job to give the athlete what they need, not what they want.
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Curious how to implement this in a way that your athletes will not only understand but thank you?
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Register to spend a weekend learning how to improve your coaching skills & build a stronger foundation for your own athletic goals with @cfgymnastics 🤸‍♂️
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Register training.crossfit.com
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#cfgymnastics #crossfittraining #cfgcoach #crossfitsme
Photo cred @baw3_photo @risingcrossfit


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pamelagnon

| BMU DRILL |
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🔸Is it a hip thrust? 🤔
•How do you teach “hips closer to bar?”
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1. It is NOT a hip THRUST! The hips aren’t driving opening bc I thrust only hips.
2. It IS a pull from a slight pike into a tight hollow WHICH drives the glutes from a pike into a tight open hollow position.
3. This is how you can get hips close to bar but timing and lats also have to be doing the right work, too.
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🔹WHY THIS DRILL WORKS:
1. Muscle Memory
2. The athlete not only wants to squeeze glutes but they want to pull down and around with straight arms (as long as possible)
3. Muscle memory! Did I say that again, oh yeah - start drilling for everything 100’s of times (just like you would with the Burgener warmup)
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✅If you are teaching people drills, or yourself, it is important to know the WHY & HOW behind the drill. Stop guessing & spend a weekend learning with @cfgymnastics
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Want more skill work online?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #barmuscleupdrill


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pamelagnon

Do you execute drills correctly? Here is a great front rack drill but are you performing it correctly so you get maximum benefit?
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@thebarbellphysio runs through the drill and the common fault
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Check out more drills on his page and try this one before you front squat or clean!
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#physicaltherapy #physioknowledge


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pamelagnon

| HANDSTAND ACCURACY |
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🔸Accuracy is the name of the game for balance. Here is a great drill for handstand pirouette that will challenge your balance & accuracy.
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SET UP:
1. Chalk line or thin jump rope will do
2. Set up approx 8in from wall to give your body space to turn
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🔹KEY POINTS
1. Kick up with hands shoulder width & body TIGHT in open hollow
2. Turn dominant hand 1/2 around
3. Then press tall thru the turned hand as you turn (this is where balance & accuracy are tested!)
4. Master this turn before you turn back around (use same technique)
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✅The GOAL is to stay on the line🤸‍♂️
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This drill is for those who have mastery of free-standing handstand holds already.
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Want more skill work?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
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Want to spend a weekend learning hands-on?
🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #handstandpirouhette #handstanddrills


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pamelagnon

| PERFORMANCE PLUS PROGRAM|
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▪️Love all the drills you see but not sure how to implement them? We have it organized for you!
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Give this one a try from our “prehab” strength program:
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✅16 prehab strength workouts each month focusing on 4 week cycle of either shoulders, core & lower body.
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✅ combing PT & Gymnastics Conditioning to get you stronger and help prevent injury.
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✳️AND…as a monthly member you have access to ALL 4-week skill programs FREE?
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▪️ Dr. of PT @thebarbellphysio & Gymnastics Specialist @pamelagnon joined to give you guys an amazing accessory program
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🔺 Over a dozen movement specific 4 week programs:
✔️Bar Muscle-ups
✔️Overhead Strength
✔️Bulletproof Shoulders
✔️Strict Ring MU...and MUCH more
✔️MONTHLY members FREE access ☝🏼
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🔺CLICK BIO LINK- INFO/ FREE TRIAL🔺
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#performanceplus #programming #gymnastics #physicaltherapy #gymnasticsconditioning
Music cred @spliceapp “wanna be like me”
Bands from @hopefitnessgear


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pamelagnon

Weekend plans turned upside down because of the Hurricane but can’t wait to lead the upcoming @cfgymnastics courses in October & November in NC, SC, AL 🙌🏼🤸‍♂️
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Stay safe in the Carolinas!
#flipallday #gymnastics #crossfitgirls #cfgcoach
Photo cred @baw3_photo @risingcrossfit


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pamelagnon

Head to @cfgymnastics for full post and info!


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pamelagnon

| KIPPING PULLUP HOLDS |
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🔸Two shapes (the arch & hollow) PLUS strength are necessary for success in kipping pull-ups:
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1. This drill will help your athletes build strength & control (but master strict pull-ups before adding momentum!)
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2. You can BUILD STRENGTH by holding 3-5sec at the top
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3. This will help build cadence in swing as you slightly push away from top
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🔹THE SEQUENCE:
Key points:
1. arch
2. Hollow
3. Pull-up
4. Push away slightly into hollow
5. Then repeat sequence
*Notice the body shape does not change at top of pull-up (stay in hollow)
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This will set you up for better training and body position when it’s time to learn #barmuscleup
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💀 shorts @beast_ambition Pam10
🙌🏼grips @wodndone pamela15
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Want more skill work?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.....
Want to spend a weekend learning hands-on?
🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #gymnasticsshapes #kippingpullup


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pamelagnon

| GYMNASTY COMPLEX |
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Always playing & trying to progress 🤸‍♂️
If it isn’t fun, you may not stick with it. Set realistic goals and work hard but always sprinkle in some fun 🙌🏼
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Frustrated with your progress?
Need more mobility?
Not nailing the basics?
No worries!
Two ways I can help:
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1) click my bio link to work with Dr of PT @thebarbellphysio and me on prehab strength
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2) Click on @cfgymnastics bio page to head to a weekend course
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning


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pamelagnon

| CORE BURNER 🔥 |
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After today’s @crossfitwod I finished with this:
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5 sets with 5 lb plates
10 rocks
10 Scissor toe touches
Roll to 10 sec arch hold (make sure arms stay straight!)
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Tag a #gymnasty friend and throw this down together today
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Want more Core Work?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
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Want to spend a weekend learning hands-on?
🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #mondaymotivation #WHStrong #gymnasticsshapes
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Music cred @splice_app


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pamelagnon

| BOTTOM PISTOL WORK |
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▪️Working towards a better pistol?
*Try hanging out at the bottom for a while 🤸‍♂️
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1. The plate will help with balance
2. Keep arms out straight to work straight arm tension too
3. You’ll slightly lean to dominant leg as you lift other leg out front
4. Extend toe to fire up quad
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Need a scaling option?
1. Place one foot totally on a plate to give yourself more room.
2. Then switch legs to pistol on other side.
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🍍 shorts @beast_ambition PAM10
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Want more drills?
🔺Work with me & Dr of PT @thebarbellphysio online with our Performance Plus Program 🤸‍♂️ link in bio
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🔺Check out @cfgymnastics & training.crossfit.com to join a weekend course!
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#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #pistolsquat


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