Pannell Performance Group

01/19/2026

If you’ve been stretching, foam rolling, resting, and “doing all the right things” — but that same pain keeps coming back — this message is for you.

Most athletes and active adults are not injured because they are weak or broken. They stay injured because they are chasing symptoms instead of addressing the real movement problem underneath.

I just published a new YouTube video breaking down the 3 hidden reasons athletes stay injured, even when they are consistent with rehab, mobility, and recovery work.
In this video, I explain:

• How muscle imbalances quietly drive recurring pain
• Why poor activation keeps your body stuck in the same compensations
• How joint stiffness changes load distribution and movement strategy
• Simple self-assessments and drills you can start using immediately

This is not about stopping what you love or training less.
It is about training smarter, restoring efficient movement, and building resilience so pain does not keep pulling you backward.

If you are a runner, lifter, athlete, or someone who simply wants to move well and stay active long-term, this video will change how you think about pain and performance.

👉 Watch the full video here:
https://youtu.be/052wEbjPBZI

📘 I also included a FREE Mobility Reset PDF to help you apply what you learn right away:
https://drive.google.com/file/d/1qqnYcucrlbnzQzQ6L0Z3dreShgON1_11/view?usp=share_link

If this resonates with you:
• Subscribe to the channel for weekly performance and injury-prevention content
• Share this with someone who has been stuck in the injury cycle
• Reach out if you want individualized, one-on-one movement assessment and programming
Your body is not failing you — it is adapting to what it is given.
Let’s give it better input.

If you’ve been stretching, foam rolling, or resting — but that same pain keeps coming back — this video is for you.Most people chase symptoms instead of solv...

01/16/2026

January is about more than “getting back in shape.” It’s about moving better, feeling stronger, and training with purpose.

If pain, stiffness, or recurring injuries have been holding you back—from workouts, sports, or everyday life—we help bridge the gap between rehab and performance.

At Pannell Performance Group, we focus on:
• Movement quality and alignment
• Strength that actually transfers to sport and daily life
• Injury reduction, not just symptom relief
• Individualized programming based on how your body moves

Whether you’re an athlete, active adult, or coming off an injury, our approach is built to help you train with confidence—not guesswork.

New client openings are now available for January.

Message us or visit thepannellproject.com to schedule an evaluation and see if we’re a good fit.

Train smarter. Move better. Stay in the game.

01/14/2026

Why Hip Control Matters for Knee & Ankle Pain

Knee and ankle pain often show up downstream from limited or poorly controlled hip rotation.

This video shows a simple 90/90 progression:
• hands-assisted
• no hands
• isometric holds

Each step increases demand on the hip to actively control rotation rather than relying on passive range or the joints below to compensate.

Key focus:
– upright posture
– slow, controlled transitions
– no shifting or collapsing
– breathe normally

If you rush this or treat it like a stretch, you miss the benefit.

01/13/2026

Struggling to stand up from a chair — or want to feel stronger and more stable every time you do?

This short video walks you through 5 simple, science-backed exercises that target the exact muscles responsible for standing, walking, balance, and lower-body control.

These are movements I regularly use with clients to:
• Improve sit-to-stand strength
• Build hip and leg control
• Support balance and confidence with daily movement
• Reduce unnecessary joint stress over time

The exercises are scalable, meaning they can be adjusted whether you’re just getting started or already training regularly.

If getting up from a chair feels hard, slow, or unstable — this is a great place to begin.
▶️ Watch here: https://youtu.be/QBDIM7NSCjk

Train slow. Train with control. Build strength that actually carries over to real life.

⚠️ Disclaimer:
This video is for educational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare professional before starting or modifying an exercise program. Perform movements safely and within your comfort level.

Are you having trouble getting up and out of a chair — or just want to feel stronger every time you stand? 💪These 5 simple, science-backed exercises will he...

01/08/2026

New year. Same bodies… unless you change how you train.

If you’re starting 2026 already feeling knee pain, hip tightness, or that “something just isn’t right” feeling when you squat, run, or lift — this post is for you. Most athletes don’t need more workouts. They need better movement, better mechanics, and a plan that actually addresses why pain keeps showing up.

At Pannell Performance Group, the focus stays on the root cause. Knee pain rarely starts at the knee. Shoulder issues rarely start at the shoulder. The body moves as a system, and when one link stops doing its job, something else pays the price. That’s why random exercises, Instagram fixes, and generic programs stop working after a few weeks.

This year is about training smarter, not just harder. It’s about understanding your anatomy, restoring mobility where you’ve lost it, and building strength that transfers to real performance — not just the gym.

I just released a new YouTube video breaking down how hip mobility directly affects knee pain and performance, and this is exactly how I coach athletes 1-on-1. If you want to move better, train with confidence, and stop restarting every January because pain shut you down last year, now is the time.

I’m opening limited spots for athletes who want individualized movement assessments, corrective programming, and performance-focused training. If you’re serious about changing how your body feels this year, send a message or comment “2026” below.

New year. New standard.
Train with intention.
Pannell Performance Group 💪

01/07/2026

Hamstring cramps don’t just stop workouts.

They make athletes hesitant, guarded, and frustrated with their own body.

At Pannell Performance Group, we fix the reason it keeps happening.
Sliders with glute bridges restore pelvic control and eccentric strength so your hamstrings stop carrying the load alone.

Once control is earned, Nordic hamstring curls build resilience where injuries usually happen.
This isn’t random exercise.

This is intentional progression.
If your body keeps betraying you, it’s time for a smarter plan.

01/06/2026

If knee pain keeps showing up every time you train, sprint, cut, or squat… this one matters.

Most athletes chase the knee. They ice it, stretch it, brace it, tape it — and the pain keeps coming back. That’s frustrating, exhausting, and honestly discouraging when all you want to do is move well and compete without thinking about pain.

Here’s the truth most people never hear:
medial knee pain and patellar irritation rarely start at the knee.
They start at the hip.

When hip rotation is limited and the quads and adductors stay stiff, the knee takes load it was never designed to handle. Over time, tracking changes, irritation builds, and performance drops. That cycle breaks confidence fast.

I just released a YouTube video that walks you through exactly how to fix this — step by step — using a research-based mobility and strength sequence that targets the real root of the problem. I show you how to test your hip rotation, reset your nervous system with breathing, open the hips with proven mobility drills, and then lock it in with isometrics and strength work that actually transfers to sport.

This is the same approach supported in the research showing that improving hip mechanics reduces knee joint stress and patellofemoral pain. This isn’t random stretching. It’s intentional movement with a purpose.

If you’re tired of guessing, tired of pain interrupting your training, and ready to understand your body instead of fighting it, go watch this video. Give yourself 15–20 minutes and see how different your knee feels when the hip finally does its job.

👉 Watch here: https://youtu.be/QJr9Teu-28A

If it helps you, subscribe to the channel and share it with an athlete who’s been stuck in the same pain loop. Better movement changes careers — and it starts with education.

If you’re an athlete dealing with medial knee pain or patellar irritation, this routine targets the root cause — limited hip rotation and poor mobility throu...

01/03/2026

Wearing high heels but dealing with constant low back pain?
Before you stretch your back again, test your hip flexor.
If your knee can’t straighten when pulled to your chest, your iliopsoas may be pulling your pelvis forward and stressing your low back.
This video shows a 2-minute test–retest using a lacrosse ball so you can see immediate change.
Try it. Retest.
Comment below if it worked for you.

01/02/2026

New year. Same goals. Better approach.

If you trained hard last year but still dealt with pain, stiffness, or nagging injuries, that’s not a motivation problem. That’s a movement problem.

At Pannell Performance Group, training starts with how your body moves. We focus on biomechanics, mobility, and performance-based strength so you can train hard without breaking down.

This is for:
• Athletes who want to perform at a higher level
• Lifters who want strength without shoulder, hip, or back pain
• Active adults who want to move well for the long term

The goal isn’t just to work out.

The goal is to move better, train smarter, and stay consistent.
January training spots are now open.'

DM “RESET” to get started.

12/31/2025

If your shoulders don’t move well overhead, don’t blame the shoulder first.

The thoracic spine drives shoulder mobility, posture, and overhead mechanics. When it stays stuck in flexion, the shoulders compensate and pain follows.

This lacrosse ball thoracic extension drill restores mid-back extension, unloads the neck, and lets the shoulders move the way they’re designed to.

Move slow. Breathe. Let the spine open instead of forcing range.

Save this for your warm-up or posture reset.

This video is for educational purposes only. It does not replace medical advice, diagnosis, or treatment. Stop if pain increases and consult a qualified healthcare professional if symptoms persist.

12/29/2025

Upper traps always tight… no matter how much you stretch them?

After workouts.
After long shifts.
After sitting all day.

That constant tension starts to feel normal—but it doesn’t have to be.
Most people think their traps are weak or “too tight.” In reality, they’re overworking because your mid-back isn’t moving well and your shoulder stabilizers aren’t doing their job.

I just dropped a video breaking this down and walking you through a simple 10–15 minute daily routine that helps take pressure off your neck and shoulders and reset how your shoulder blades move.

This routine focuses on:
• Releasing overworked upper traps
• Improving mid-back mobility
• Restoring shoulder blade control
• Calming neck tension

👉 Watch the full video here: https://youtu.be/4SH9elX8Qv8

Do it consistently for 1–2 weeks and most people notice less tension, better posture, and easier movement.

If your neck and shoulders always feel “on,” this one is for you.
And if you know someone who lives with tight traps, send this their way.

Ready to fix that shoulder pain and move better? In this video, I’ll show you 3 simple, evidence-based exercises to help your scapula move more efficiently—w...

12/26/2025

💥 New Year, Move Better 💥

Start 2026 moving and performing your best! For new clients only, our Mobility Reset + Performance Jumpstart includes:

✅ Full Evaluation (mobility, strength, movement)
✅ Hands-On Session (stretching, joint mobs, IASTM, MFR, activation)
✅ Personalized Home Program
✅ $50 credit toward your first 4-week plan if booked within 7 days
✅ BONUS: First 10 new clients also get a free 15-minute compression boots session (legs, hips, or shoulders)

Current PPG / Premier Fitness clients: You can request one free 15-minute compression boots session if available.

Normally $250+ — now $150 for January only.
📩 Message me RESET to claim your spot. Limited availability!