BW-BB-Intro

http://BodyweightBodybuildingSecrets.com

2

All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.

Bodyweight Bodybuilding Secrets Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Bodyweight Bodybuilding Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask


3

for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Bodyweight Bodybuilding Course or any other Underground Strength Courses, please follow your doctor’s orders. Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

Awesome, now that the legal B.S. is out of the way we can get to work!


4

I’ve been lifting heavy since age 13 1/2. It was the FIRST thing I learned: Lift Heavy, Follow the Basics. Period. Well, after 2 decades I’ve paid the price with more than my fair share of injuries, aches, pains, bumps, bruises and most of all, interruptions of life. What do I mean by interruptions of life? I’m talking about injuries that cause problems in your life such as: - Injured back & in too much pain to change diapers (I’ll NEVER forget this time!) - Injured shoulder & unable to perform push ups for more than 5 reps for HALF a YEAR! - THREE knee surgeries - Foot / Ankle Pain when waking up and walking down the stairs - Hand pain when waking up - Recurring back injuries that caused anger issues / depression due to ongoing pain


5

Trust me, I LOVE lifting heavy as much as the next guy, I grew up on heavy lifting, BUT, it also started screwing up my life as a father, husband and business man. I have a rule that once something messes with my ability to be a GREAT father, I cut it out like the plague. I always had a love and passion for bodyweight training, BUT, I used them more for recovery or light days rather than full blown workouts. Most other times I used them as finishers after a heavy 5 x 5 movement like squats, deads, benching and / or military presses. But, after regular injuries and ongoing pain I made a pact with myself that I would follow a PURE bodyweight training cycle for 1 month. After that month I’d go back to my heavy stuff combined with bodyweight, or so I thought this program would only last 1 month.

I didn’t want to freestyle my workouts with no plan for the entire month though, so I went to my favorite bodyweight book around, The Convict Conditioning Workout, and began implementing bits and pieces into my own style of training. http://BodyweightBodybuildingSecrets.com

6

Still, I wanted to accelerate the basics to a different level, rather than trying to perform one arm pull ups, one arm handstands, etc. I wanted to focus MORE on overall athleticism and health, rather than simply strength. I designed a bodyweight program that attacked ALL facets of fitness, not just physically, but mentally as well. The heavy lifting stressed me out not just physically but also mentally. It was stressing me out that I had to psyche myself up constantly to lift heavier and heavier, to battle through workout after workout. I was exhausted before AND after my workouts. The program was influenced by Coaches such as Pavel, Louie Simmons, Little BEAST (who you’ll read about as the Bonus Interview) and the training methods of Gymnasts. As an athlete, OR, if you want to LOOK like an athlete, you must train like an athlete. This means blending various traits together, traits that develop the following:

- strength - speed / power - muscle building / functional hypertrophy - conditioning - fat loss

As you will see in your workouts, your training will cover all of the above along with a Hybrid day where you mix all the facets together and focus on having FUN, NO rules and simply being a “SOUL Lifter” - training according to what your mind and body feel.


7

Your Bodyweight Bodybuilding Workouts will be organized into 4 workouts once you get through the Intro Preparation Phase:

- Hybrid / Freestyle / Soul Lifting - Strength & Speed - Muscle Building / Functional Hypertrophy - Conditioning / Fat Loss

On your “off / rest” days you can and should stay active through outside activities. These activities can be your choice and will vary depending on time of year. For me they vary between playing tennis with my daughter, mountain biking, swimming in the ocean / body surfing, ANY beach / water activities. The key is to remain active and open your body up to a wide repertoire of fun activities.

Now, let me break down some of the methods we will use during workouts, check em’ out:

Ladders - Perform the prescribed ladder reps while resting 30-60 seconds between each rep. As the reps climb, each “step” of the ladder gets tougher. These are incredible for developing strength, building muscle and perfecting technique. An example of ladders on pull ups would be like so: 5 x 1, 2, 3. This means you would perform 1 rep,


8

rest 30 seconds, 2 reps and rest 30 sec., and finally 3 reps followed by a longer rest period. This would be ONE ladder, and 4 more ladders would be left.

SubMax Effort (SM) - this means NOT to kill yourself when performing the set, instead, leave 1 or 2 reps in the tank (about 85% of your best reps).

Max Effort (ME) - This means go ALL out and crush the set, making sure NO reps are left in the tank.

Dynamic Effort (DE) - Perform each rep with maximum speed, BUT.... NEVER sacrifice your technique for speed, tehcnique is always # 1

Grease The Groove (GTG) - With GTG you perform the exercise several times through the day for up to 2 weeks at a time (Or the prescribed length of time). Every set is performed with perfect technique and is NEVER taken to fatigue. GTG is excellent for improving strength and skill in bodyweight movements that are challenging you.

Supersets / Circuits: Anytime you see A, B, etc. this means perform the exercises back to back, no rest between each exercise. When you finish the last exercise in the sequence, then you can rest. 1A) 1B)


9

When performing weighted bodyweight exercises, you can add weight to the exercises in multiple ways:

- Weight Belt - Weighted Vest - Weighted Back Pack - Chains

You can purchase weight vests or weighted belt with chains for strapping weights onto at Wal Mart, K Mart, Sports Authority, etc. These stores often have much cheaper prices than online stores and of course you skip the shipping charges as well.

I’ve even seen people make their own weight vests or sometimes using a Back Pack loaded with magazines or small sandbags / wood pellets wrapped in contractor bags.

If you are new to bodyweight training or perhaps bodyweight training is your weakness, I want you to begin with the intro program outlined below, it’s a 4 week program and you will follow the workouts 3 x week, every other day workouts work best.


10

This will keep you focused on bodyweight training and you can still perform any barbell movement WITH these workouts using the 5 x 5 method. Simply begin your workout with a 5 x 5 and then move into the intro programs listed below. There will be less variety in these bodyweight workouts because we are more focused on increasing your strength and skill in the basic movements First and Foremost.

Continue with grip work at the end of at least 50 % of your bodyweight workouts. My favorites are the basics, and you can’t get any more basic than working a COC (Captain of Crush Grippers). A few quality sets of focused grip work goes a LONG way. My saying holds true: Weak Hands = Weak Man. See this Video for my favorite grip exercises.

Use a simple notebook to track your workouts. Record the exercises, sets, reps and energy levels for the day. Look back on the workouts often and see if you’re progressing.

NOTE: Make sure you watch ALL the bodyweight training videos so you understand how to properly & safely modify an exercise if it’s too hard OR too easy for you. Also, use my blog or you tube videos and use the search function if you need further clarification. Or, simply ask me a question on The Underground Inner Circle Forum.


11

Bodyweight Bodybuilding Intro Workouts Week 1 / Day 1 1) 2) 3) 4) 5) 6)

Squats 4 x 25 reps (60 sec. rest) Push Ups (shoulder width) 3 x submax reps, 1 x max reps (60 sec. rest) Walking Lunges 4 x 10 ea. leg (60 sec. rest) Recline Rows 3 x submax reps, 1 x max reps (60 sec. rest) Dip Bar Knee Raise 3 x 10 reps (60 sec. rest) Grip Work 3 x

Week 1 / Day 2 1) 2) 3) 4) 5) 6)

Squats 3 x 33 reps (60 sec. rest) Push Ups (shoulder Width) 2 x submax, 1 x max (60 sec. rest) pull ups 4 x submax (90 sec. rest) Reverse lunges 3 x 12 ea. leg (60 sec. rest) push ups (close grip) 2 x submax, 1 x max (60 sec. rest) dip bar leg raise 2 x 15 reps (60 sec. rest)

Week 1 / Day 3 1A) Squats x 20, 15, 10, 5 1B) Push Ups x 20, 15, 10, 5 2) Pull Ups 5 x 1,2, 3 Rep Ladders (90 sec. rest) 3) dip bar knee raise 2 x 20 reps 3) Jump Rope 5 x 30 sec. work / 30 sec. rest 4) Run 1/4 Mile AFAP (as fast as possible)


12

Week 2 / Day 1 1) Squats 6 x 20 reps (60 sec. rest) 2) Mixed Grip Push Ups (shoulder width) 5 x submax reps (60 sec. rest) 3) Walking Lunges x 100 steps total (rest as needed - record time to complete 100 steps) 4) Recline Rows 2 x submax reps, 2 x max reps (60 sec. rest) 5) Dip Bar Knee Raise 3 x 12 reps (60 sec. rest) 6) Grip Work 3 x

Week 2 / Day 2 1) 2) 3) 4) 5) 6)

Squats 2 x 40 reps (60 sec. rest) Push Ups (shoulder Width) 2 x submax, 2 x max (60 sec. rest) pull ups x 25 total (record time to complete) Forward lunges 3 x 15 ea. leg (30 sec. rest) push ups (close grip) 2 x max (60 sec. rest) dip bar leg raise 1 x 25 reps (60 sec. rest)

Week 2 / Day 3 1A) Squats 4 x 30 seconds (record total reps at end) 1B) Push Ups 4 x 30 seconds (record total reps at end) 2) Pull Ups 5 x 1,2, 3 Rep Ladders (60 sec. rest) 3) dip bar knee raise 2 x 20 reps 3) Jump Rope 5 x 30 sec. work / 20 sec. rest 4) grip work 4 x 5) Run 1/4 Mile AFAP (as fast as possible)


13

Week 3 / Day 1 1A) squats 5 x 15 reps 1B) Mixed Push Ups 5 x 10 reps 1C) Mixed Bodyweight Pulls (Recline or Vertical) 5 x 5 reps 2) 1/4 Mile Run 2 x (Work/Rest Ratio is 1:1) 3) Grip 4 x

Week 3 / Day 2 Food for thought: NEW Handstand Progression Video HERE 1) Handstand Holds 3 x submax (60 sec. rest) 2) Squat Holds 3 x 60 sec. hold (60 sec. rest) 3) Slow Motion Push Ups 3 x Max Reps Of: 3 sec. down / 3 sec. Up / 3 sec. pause at top (60 sec. rest) 4) Pull Up Iso Hold (hold top position / chin over bar) 3 x max time (60 sec. rest) 5) Dip Bar Knee Raise Iso Hold Top Position 3 x 15 seconds (60 sec. rest) 5A) 5B) 5C) 5D)

Squats 1 x 50 reps Pull Ups 1 x max reps Push Ups 1 x max reps Recline Rows 1 x max reps

6) Run 1/4 Mile AFAP

Week 3 / Day 3 1A) Dips 4 x submax 1B) Mixed Grip Pull Ups 4 x submax (90 sec. rest) 2A) Vertical Wall Walks 4 x submax 2B) Lunge Jumps 4 x 6 ea. leg 2C) Recline Rows 4 x 10 3) Burpees x 12, 8, 4 reps (30 sec. rest)


14

Week 4 / Day 1 1A) squat Jumps 5 x 10 reps 1B) Mixed Push Ups 5 x 10 reps (Use Rings if Available) 1C) Mixed Bodyweight Pulls (Recline or Vertical) 5 x 5 reps 2) 1/4 Mile Run 2 x (Work/Rest Ratio is 1:1) 3) Grip 4 x

Week 4 / Day 2 Food for thought: NEW Handstand Progression Video HERE Assisted Handstand Push Up Video HERE 1) Handstand Holds 5 x submax (60 sec. rest) 2) Squat Holds 4 x 30 sec. hold + 30 seconds of reps (60 sec. rest) 3) Slow Motion Push Ups 4 x Max Reps Of: 3 sec. down / 3 sec. Up / 3 sec. pause at top (60 sec. rest) 4) Pull Up Iso Hold + Reps 3 x 10 sec. Hold + Submax Reps (90 sec. rest) 5) Dip Bar Knee Raise Iso Hold Top Position 3 x 10 sec. Hold + submax reps (60 sec. rest) 5A) 5B) 5C) 5D)

Squat Jumps 2 x 20 reps Recline Rows 2 x max reps Feet Elevated Push Ups 2 x max reps Lunge Jumps 2 x 6 reps ea. leg

6) Run 1/4 Mile AFAP

Week 4 / Day 3 1A) Dips 5 x submax 1B) Mixed Grip Pull Ups 5 x submax (90 sec. rest) 2A) Lateral Wall Walks 4 x submax 2B) Lunge Jumps 4 x 6 ea. leg 2C) Recline Rows 4 x 12 3A) Burpees 4 x 10 reps 3B) Jump Rope 4 x 100 reps http://BodyweightBodybuildingSecrets.com

15

BW BB Program Design & Details You will have FOUR Different Bodyweight Training Days, each one will have unique methods, set / rep schemes as well as tempo of each rep. Please read through this section carefully and print it out for a regular reminder and review. Strength / Speed Day: On this day, perform each movement as explosive as possible. The speed reps will often be jumps and plyometric in nature. NEVER sacrifice speed for poor technique. If you are unable to perform the movement as a “jump” then review the video to see the regression to make it challenging for you yet appropriate for your strength levels. When performing the exercises prescribed as “weighted” feel free to use any variation at your disposal: weight vest, weighted back pack, chains as seen in many of my you tube videos (Chains are from HERE), weight belt with plates or kettlebells attached, etc. Conditioning / Fat Loss Day: On this day you can expect to perform circuits, supersets, timed sets, etc. Have a stop watch handy and prepare to move FAST through these workouts. These workouts are the toughest workouts and tend to cause a break down in technique. But, as always emphasized, you NEVER train with poor technique. Poor technique will lead to poor results, even if the intensity is high. Technique is your priority regardless of the workout. Muscle Building / Functional Hypertrophy: On this day you will perform higher volume of sets which leads to muscle growth and muscular endurance. Your movement should still remain explosive during the exertion of the exercise and controlled and slightly slower than other days to increase time under tension, which also leads to muscle growth. You can also pause and squeeze the muscles during the toughest portion of each exercise to increase muscular tension. For example, squeeze at the top of http://BodyweightBodybuildingSecrets.com

16

your pull ups and push ups, pause in the stretch of ring push ups for 2 seconds, then pause for 2 seconds again at the top. Hybrid / Freestyle / Soul Lifting: As the name states, this day will end up being a combination of ALL BW BB methods, how much time you devote to any one method or exercise is entirely up to how you FEEL. Learn to listen to your mind AND body on these days. If you want to train heavy and slow, or fast and aggressive, go for it. Perhaps you plan to GTG throughout your entire day without a focus on any particular movement, instead hitting the exercise(s) where ever and when ever you feel, then go for it. These days can be easy or they can be brutal, once again, train according to how you feel and put yourself in a place and situation where your body will experience a different and unique workout. EXTRA NOTES: Many people are mistaken and think because they are using only bodyweight training that they don’t have to rest or that bodyweight training will allow for more volume. I STILL recommend focusing on a motto I now live by:

“To train hard you must rest hard” You will be training 3 - 4 x week on The BW BB course. If you feel the urge to train more on your off days I suggest performing activities that keep you moving (swimming, surfing, biking, running, tennis, rock climbing, etc) rather than a direct workout that will place inroads on your recovery. Your other option would be to utilize GTG through the day on an exercise that you need to improve upon.


17

BW BB FAQ


18

Q: What if this intro program is TOO difficult for me? ANSWER: This is an intro program, if it is too difficult, cut back on the overall volume: this means less sets, less reps and less intensity. The workouts should challenge you and build you up, NOT kill you. The MOST important goal is to better yourself each workout during this 4 week intro course. make sure you record each workout using the Underground Strength Log. Q: I’m not sure if I’m ready to move onto Phase I in BW BB, can I go through the intro course one more time? ANSWER: If you felt the Intro program was too advanced, then go back and crank it AGAIN, as always, trying to improve as often as possible. Make sure you record the workouts with the main goal of improving on a weekly basis. Q: Should I get any special equipment to add variety or make my Bodyweight Bodybuilding Workouts more effective? ANSWER: You do NOT have to get special equipment although I do affiliate myself with a select few pieces of equipment that I personally use and personally stand behind 100% because I legitimately use these products and they DO work. If you are on a budget you are gonna do the “homemade” do it yourself (DIY) equipment. So, rather than a weighted vest, you’ll use a backpack and load it with magazines or wood chips / sand wrapped in contractor bags. Jump ropes, dip / chin belts & Weight Vests can be purchased for cheap in stores like SEARS, Target & Wal Mart. If you want an arsenal of my favorite bodyweight training tools, below is my list that I stand behind and affiliate myself with. Do NOT invest in them if you think http://BodyweightBodybuildingSecrets.com

19

they are a “magic bullet” or will allow you to be lazy. Hardly so... No matter what, to get results, you need to WORK for them and EARN them. That’s the truth. The Power Wheel Wooden Gymnastics Rings The Jungle Gym XT

QUESTION: How far down should I stretch on dips? ANSWER: On dips, only lower your upper arms to parallel. If dips bother your shoulders or sternum or cause pain anywhere then substitute ring push ups. These are the Rings I recommend HERE QUESTION: Can I perform a basic barbell lift FIRST before the intro BW BB workouts rather than completely eliminating the barbell altogether? ANSWER: Remember, if you are trying to reduce the amount of free weight workouts you use, you can “test drive” this intro course by performing a basic barbell lift FIRST, then performing the prescribed bodyweight Exercise. Make sure you read our special report on ‘5 x 5 + Bodyweight Bodybuilding’ to see the most effective ways to implement this method. QUESTION: If I have a personal question for you on BW BB, exercise performance or anything training related how can I best connect with you? ANSWER: At the moment I get approx. 100 e mails a day and the load doesn’t seem to be getting any lighter. I focus on those who are serious and have invested in my coaching and I take care of them first.


20

The most effective and time efficient way to communicate with me is via the forum of The Underground Inner Circle & ask me on the forum. You’ll have 24-7 access to me! QUESTION: How do I warm up properly before getting into my BW BB workouts? ANSWER: Follow the warm up video that you downloaded (Underground Strength Gym Warm Up) as well as adding some basic mobility for your neck, shoulders, elbows, wrists, knees and ankles. You can also perform Yoga of any type, I prefer Eischens Yoga which you can learn more about HERE. I also suggest adding THIS to your warm up (Video) Zach Even - Esh is the founder of The Underground Strength Gym & The Underground Strength System. For more info make sure you sign up for FREE updates at http:// ZachEven-Esh.com & Zach’s Facebook Fan Page HERE.


21

The Underground Strength Coach Catalog

Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the Founder of The Underground Strength Gym, a private warehouse gym for athletes and hardcore strength addicts. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below.


22

The Power Wheel http://ThePowerWheel.com

The Power Wheel is one of the most powerful training tools I have ever used for wrestlers. It allows us to walk on our hands, perform animal movements, abdominal / core exercises, hamstring exercises and much more. You can use them on grass, cement or a wrestling mat. If you use them on cement wear work gloves or cooking mits to protect your hands from sharp objects. This is a MUST have tool for ALL serious wrestlers.

Get one of the best upper body and core training devices on the planet at www.ThePowerWheel.com


23

Underground Kettlebells www.UndergroundKettlebells.com

Kettlebells will help you will develop tremendous grip strength, athleticism, speed / power and full body strength. Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or towels through them and perform curls, carries, rows, swings and more for the ultimate tool to develop full body strength, power, fat loss and mental toughness.

Get your Kettlebells at www.UndergroundKettlebells.com


24

The Underground SandBag www.UndergroundSandBag.com

Sandbags are one of the most effective training tools for serious strength addicts. They are, literally, an all in one gym. You can perform movements for lower body & upper body as well as full body movements. You can throw your bag for power and carry your bag for conditioning. The sandbag is extremely versatile, allowing you to perform complexes where you combine 2 - 5 exercises in a row using the sandbag without having to change the weight or even put the sandbag down. Get your FREE Underground Sandbag Assault Course HERE

Get Your Sandbag at www.UndergroundSandbag.com


25

Gymnastics Rings Get Your Rings at http://CombatRings.com

These Rings are straight up AWESOME! They are easy to set up and easy to travel with. I have them in my gym as well as in my garage. I often take them down from my garage beam and travel with them to the park for my playground workouts. You can perform push ups, core / abdominal training, muscle ups, flexibility work, gymnastics drills, ab training and more. These are a MUST have in your bodybuilding, strength and conditioning arsenal! The wooden rings are bar none the best rings I have ever used.

Get your Rings at http://CombatRings.com


26

The Jungle Gym XT

Take this BadBoy with you anywhere, set it up in a gym, at a playground or on a sturdy door. Hit pull ups, dips, ab work and leg curls as well. You’ll use The JGXT for strength, endurance and also getting rid of back pain. I use the leg curl on a regular basis and it has been a HUGE factor in reducing back pain and getting in a kick ass workout.

Click HERE for The Jungle Gym XT


27

Underground Strength Nation “Growing One Million People Strong Join Us!

Click HERE for Details


BW-BB-Intro

Recommend Documents