Pannell Performance Group

06/25/2026

If your squat feels uneven…
If your back takes over on hinges…
If your shoulders won’t go overhead…

You don’t need more “motivation.” You need a reset.
Performance Reset (60 min): screen → correct → re-test → plan.

Book now: https://l.bttr.to/Pd4Xi

06/24/2026

DB BENCH PRESS — stop letting your shoulders do the work.
If dumbbell bench feels like it’s all front shoulder, try this setup:
3-step form check
1) Set your shoulders: pull shoulder blades down + back (pinch the bench).
2) Elbows at ~45°: don’t flare straight out.
3) Control the lower: 2–3 seconds down, soft touch, then press up.
Quick cues
“Chest proud, ribs down.”
“Wrists stacked over elbows.”
“Press up and slightly back.”
Want a simple progression? Comment/DM “BENCH” and I’ll send a 2‑week plan.

06/22/2026

If your low back gets **tight during deadlifts, RDLs, hinges, squats, or carries**, it’s not always because your back is “weak.”

A lot of the time your **core isn’t resisting rotation well**, so your low back starts doing work your trunk should be handling.

In this video I’ll walk you through a simple **Test → Fix → Re-test**:

- **Quick test:** split-stance anti-rotation hold (see if your brace is actually solid)
- **Fix:** Pallof press done the right way (ribs stacked over pelvis)
- The **most common mistakes** that make it useless
- **Re-test your hinge** so you can feel the difference immediately

**Starter dosage (save this):**

- 3 rounds per side
- 8–12 slow reps
- 2 holds per side for 10–20 sec

You should feel: **obliques + deep core**, stronger brace, less low-back takeover.

Stop if you feel: sharp pain, symptoms down the leg, numbness/tingling, or symptoms that ramp up and stay worse.

Watch here: https://youtu.be/0cE65UPlVsk

If this helps, do it **before** your hinge/deadlift work and re-test your pattern after.

If you want help figuring out *why* your back takes over when you lift, reach out or book an eval.

📍 Pannell Performance Group — Tupelo, Mississippi

If this was useful: **visit the channel + subscribe** so you don’t miss the next “Test → Fix → Re-test” videos.

If your low back gets tight during deadlifts, RDLs, hinges, squats,...

06/18/2026

STOP STRETCHING. START TESTING.

If your back, hip, knee, or shoulder always feels “tight,” there’s usually a reason—and random stretching doesn’t fix the driver.

At Pannell Performance, we use a simple system: Test → Fix → Re-test so you know exactly what to do next.

Comment “RESET” and we’ll message you:
the 60-second self-test for your pain/tightness
the first 2 drills to start feeling change this week
Tupelo / North MS
New clients start with a Performance Reset (2 visits / $150)
Tag a friend who needs this and share it.

06/18/2026

Knee pain or “dead quad”? Try this 30‑second quad activation.

Sit long with your leg straight and put a rolled towel under your knee (not your heel).
Then:
Press your knee down into the towel
Try to “pull your kneecap up” (quad tight)
Keep toes relaxed (don’t claw)
Keep the knee pointing straight (don’t let it roll out)
Dosage: 10 reps × 5‑second holds, 2–3 rounds.
Pain rule: keep it 0–2/10.

Comment “QUAD” and I’ll send the full knee activation checklist.

Disclaimer
This is general education, not medical advice. Stop if pain spikes, swelling increases, or you get numbness/tingling.

06/15/2026

Arch collapsing under load = instability leak.
Knee cave + foot fatigue usually follows.
Short Foot Drill (test → fix → retest) in this video:
https://youtu.be/3foVcg2j9qY

If your arch collapses when you squat, lunge, or deadlift, your foo...

06/11/2026

SUMMER PERFORMANCE TRAINING (OT-LED)

Athletes: use summer to build the base that carries into the season.

This program is led by a cash-based Occupational Therapist and focuses on:
speed + acceleration fundamentals
strength + power (age-appropriate)
landing/cutting mechanics + coordination
mobility + recovery to stay durable
Limited spots • Tupelo, MS
DM “SUMMER” for details.

Note: I’m an OT This post is general education and not individualized medical advice. If you have pain or an injury, book an evaluation.

06/10/2026

Getting up off the floor shouldn’t feel scaryor impossible.

If you have a parent, spouse, or loved one you worry about falling, please share this.
This is a follow‑along session where we:
Warm up (marching, ankle rocks, big reach + exhale)
Build strength (sit‑to‑stands + side steps)
Practice a 4‑level floor‑to‑stand progression so you can get down to the floor and back up smoothly and in control
(with chair options the whole way)

Watch here: https://youtu.be/7tB_ZCtueOQ

Safety notes:
If you feel sharp pain, dizziness, new numbness/tingling, or you feel unstable—pause and don’t progress. If you’ve got knee pain, use extra padding and talk with your clinician before kneeling work.

If this helped you (or someone you care about), drop a comment so more people see it—and share it to someone you want to stay safe and confident.

Disclaimer: General education, not medical advice.

Getting up off the floor shouldn’t feel scary—or impossible.In th...

06/08/2026

Most “tight hamstrings” aren’t a stretching problem.

They’re a control + tolerance problem — especially if your pelvis dumps forward, your low back takes over, or you cramp every time you try to train them.

Today’s quick win: prone band hamstring curls (done the right way)
Goal: train hamstrings without your hips lifting or your back helping.
Key cues:
Start with a small glute squeeze (keep hips heavy on the floor)
Ribs down / belt buckle up (don’t arch the back)
Slow reps, full control

If you want the exact setup + a 2‑week progression, comment “HAMSTRING” and we’ll message it to you.

If you’re in Tupelo / Pontotoc / Houston MS, new clients start with our 2‑visit Performance Reset ($150).

06/04/2026

Cranky shoulder lately—especially reaching overhead?
Here’s a 10-minute follow-along I use all the time to clean up scapular mechanics by hitting the 2 muscles most people miss:
serratus anterior + lower trap (instead of letting upper traps/neck do everything).
In the routine you’ll do:
Wall reach + breath control (ribs/pelvis stacked)
Wall slide + rotation (serratus-driven upward rotation)
Serratus eccentric band drill (no upper trap takeover)
Prone “W”s + “Y”s (lower trap control)
Key cues:
Keep ribs down (don’t flare)
Keep pressure into the wall
You should not feel this mainly in your neck/upper traps
Don’t push into sharp or “sketchy” pain
Watch it here: https://youtu.be/l7b4tXRHxNM
📍Tupelo / North MS
If overhead work has been limiting training, sleep, or daily life and you want this personalized + progressed, new clients start with our 2‑visit Performance Reset ($150).
Comment “RESET” and we’ll message you the booking link.

If your shoulders have been feeling cranky lately, especially with overhead reaching, this **10-minute follow-along** is designed to help you improve **scapu...