Especially if your goals are to lose body fat.. But not at the price of getting weak and smaller in the process.

How you can simultaneously lose fat, get in killer shape, and still build muscle and strength at the same time?

The answer lies in how you CONDITION. I recently got my hands on a copy of strength coach and owner of Synergy Athletics in New York, Joe Hashey’s Bull Strength Conditioning Manual.. And let me tell you…

I am being 100% completely honest that this is probably one of the greatest manuals on the exact subject we talked about above.. No matter if you’re a current athlete or want to get back into “athlete-like” conditioning, this is THE book you’ve waited for. Think you can’t get a killer 10-15 minute workout in? This manual proves that completely WRONG. And with over 23 done-for-you workouts ready to plug and play, you basically have an entire 1-2 months work done and ready to implement right away.

My review: Go to this link here ==> Bull Strength Condtioning and check out why I think this is a MUST have. I approve 100% of it, Joe Hashey is one of the smartest dudes in the strength and conditioning industry right now. He’s one who “gets it” when athletes or former athletes want to get in kick ass shape. Look, as readers of my blog, some of you may or may be familar with Joe; but if you haven’t I highly suggest getting over to Synergy-Athletics.com and Bull Strength Conditioning website to see what it’s all about!

Again, just go here ==> Bull Strength Conditioning to see what I’m talking about.

See ya!

John Cortese

Simply put, pick a series of challenging exercises and perform them in circuit fashion. You can get creative i.e. for 3 rounds for time, 20 minutes non-stop, 10 reps of each, etc.. In the video below, you’ll see a client of mine performing a round of an example metabolic training circuit he performed at the end of a training session. 20 seconds of work with 10 seconds of rest between exercises. Sounds easy on paper, but if you PUSH YOURSELF out of your comfort zone, you will be on the floor by 2-3 rounds.

Enjoy…

John Cortese

Sled/Tire Dragging

This is probably my favorite conditioning tool out there. It’s easy to teach, easy to learn, and it’s fun! Not only this, but dragging a sled/tire can be done often due to the fact that there is no eccentric loading on the legs. Doing this can be easy- either get a traditional sled shown below, load some weight on it and get to dragging OR you can make one yourself and do it like we have done in the video below with a tire, tow rope, and some rope. Feel free to do all sorts of drags- forward, backwards, row, press, sprint, etc.. It’s up to you! Get creative- lighter drags done for 5-10 mintues non-stop are great for conditioning, heavier drags done over a given distance are great strength AND conditioner for the legs. Just do them!

Bodyweight Circuits

Bodyweight training circuits are great for all-around strength, fitness, and conditioning. Pick 3-4 movements, perform them in circuit fashion with little to no rest and repeat! It’s very simple. Again, there are a couple options here. You can go for maximum rounds in a given time, or give yourself a given number of rounds and try to perform them as fast as possible. Example circuit: 5 pull-ups, 10 push-ups, 15 squats, 10 burpees done for 20 minutes! Sound easy? Try it out and let me know how it went afterwards!

Sprints

Yes, sprints are flat out awesome! In my opinion, every person should be sprinting. Humans were made to sprint and move/be agile, not perform slow, boring, long duration tasks. Ever seen a fat and out of shape looking sprinter? They are extremely lean and muscular and actually look healthy! If you haven’t sprinted in a while, start out with some gradual build-ups where you pick up speed as you go along over a given distance. If you can find a hill in your area, even better! Again, I prefer to start out with sprints over a shorter distance and increase the distance you sprint as you get more fit. It would make no sense at all to go out and try to do 200 meter sprints all out on day 1- you’ll just end up getting hurt! Start out with 30-40 yards and pick up the distance week to week.

Sprinter vs. Endurance Runner..

Complexes

Bar or Dumbbell complexes are tough, they’re hard, they’re brutal. In the words of Dan John, “I said it was simple, not easy!” These are not hard to do skill wise, however, they are very humbling and will challenge the way you think about fitness and traditional cardio! A complex is a series of exercies done without resting that flow from one to the next. If you’ve never done them before, start out with an empty barbell (45 lbs.) or a pair of light dumbbells. As the complexes become easier, add weight to the bar. This is seriously one of the best methods of shedding unwanted fat and adding some lean muscle to your frame. Here’s a quote from Dan John about Bar complexes (from davedraper.com):

“The most difficult thing to consider is the rep range. For a fat burning hit and a massive conditioning bang, try doing sets of eight.

Complex A for Eights
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8
Gently place the bar on the ground and rest! I like sets of three for adding mass to my young athletes. The more time under the bar, the more the body adapts by getting bigger. Moreover, it seems to also be most helpful on the playing field. When you watch a sophomore boy handle Complex A with 155 for three complexes of three reps each, you have to realize that this is a very strong human being, even if he’s just 15.You can play with any rep variations you like, but I’ve found that eights and threes are the best. If you do five sets of eight, you probably won’t be doing much more in this workout. Three sets of three make an excellent pre-lift warm-up or, with heavier weights, can be used as a strength and mass building workout.”

Get creative with these. Perform 3-5 sets of a complex, rest 60-90 seconds after each complex. If you do these right, you won’t want to do much else afterward!

Jump Rope

This is highly underrated! This is so simple to do, easy to access (a jump rope will run you $3-5!), and can be done almost anywhere. My favorite way to do this is just do a given number of reps, do them for time with little rest, or perform intervals, i.e. 30 seconds all out, 30 seconds rest for 10 minutes. Don’t get fancy and over think it!

I hope you enjoyed these 5 ways to incorporate into your workout routine. I prefer to do these at the end of a training session after you’ve lifted some iron, or this can also be done on an “off” day when you feel like getting an extra workout in. Don’t forget to have fun, get creative, and mix it up! You’ll be glad you did!

Now my question to you is…

What is YOUR FAVORITE Conditioning Method that you like to use??? Leave me a comment below!

Have a great week!

John Cortese, YFS

You know, the ones where they play soft, easy-going music? Where you can’t use chalk… Can’t deadlift… Can’t overhead press.. The list goes on and on.. I will NEVER go back to an environment like that because personally, I just don’t see how the hell you can get results in an environment like that!

I have had some of the best workouts of my life training in my old high school’s weight room, the training facility where I work at, and even my own garage- In my garage, all we have is a squat rack, dip station, pull up bar, flat bench, a 300 lb barbell set, and a pretty nice set of heavy dumbbells ranging from 80 lbs- 125 lbs. (Also have 1 set of 30′s). By the way, my garage is NOT very big. It’s actually made to fit only 1 car and maybe some storage boxes. But, I’ve still been able to get kick ass training sessions in there!

Me in the dungeon!

Speaking of garage gym workouts, check out this article from Zach Even-Esh about how you can get some of the best workouts of your life training in your own Garage Dungeon!

See ya!

John Cortese

____________________________________________________________________________________________________

Dungeon Garage Workouts

by Zach Even-Esh

zacheven-esh.com/blog

People think Underground training has nothing to do with barbells and dumbbells.

Very Wrong.

Underground training means going against the grain, breaking the rules and straying from the chrome and shiny bunny training methods.

It means heavy dumbbells and barbells.

Water filled kegs and heavy, awkward sandbags.

Thick ropes and stones.

Who knows what else? It’s up to you.

When I first began training in my garage the workouts were amazing.

I had a 300 lb barbell, a utility bench, a pair of 50 and 100 lb dumbbells and a LOUD Stereo! NO Heat – and man that got brutal during the winter! My garage was colder than the outdoors.

I had 2 space heaters, but, the problem was if I turned BOTH of them on the entire electric shorted in the house. My Dad NEVER liked that, so I was stuck with one space heater, which did absolutely nothing for keeping me warm!

Workouts consisted of squats, deadlifts, rows, presses and cleans. Cheat curls with 100 lb dumbbells even!

It wasn’t pretty, but the results were amazing, unlike anything I ever experienced before.

On the weekend I would take a trip to a new gym and get a workout in. I did respect the heat that’s for sure

But the muscle I packed on from my powerbuilding workouts were amazing. The strength was certainly freakish as well.

Stop following the rules and start training like a beast. A barbell, a few dumbbells, a sandbag and a heavy stone and you will build a physique that rivals what is seen in the comic books.

Of course, you need to be ready to put in the work?

Are you ready to transform your body? Then combine your free weights with some Underground Strength by clicking HERE. You won’t be disappointed, just look at all the testimonials!

Joe Hashey and I connected about a year ago (I came upon his website through facebook and various other strength training websites) and the information he’s giving out is extremely INNOVATIVE and UNIQUE. Joe trains athletes in upstate New York and from what I have seen, the results have been nothing short of AMAZING. Read below to find out more about Joe (a former D1 college football player by the way), his training philosophy, and what he feels EVERY athlete can do to improve their performance in their sport..

I’m really excited I had the chance to grill Joe and hope you enjoy what he has to say!

Read on! I guarantee you won’t be disappointed.

-John Cortese-
_________________________________________________________________________________________________

1.) Joe, tell the readers a little about yourself, your background, etc..

John, first off thanks for the opportunity to talk training on your site!  I’ll keep this one brief so we can get to the training.  I run Synergy Athletics, a gym that specializes in athlete training located in upstate New York.

Joe Hashey practicing what he preaches!

Here’s the summary – I played football in college, was a fat offensive lineman, got hurt, lost weight, got hooked on the iron, and got in every gym I possibly could to learn (and still do).

2.) How did you begin to start working with athletes in your area?

I started by running football camps for local athletes and branched out to personal training.

3.) You played college football, how did your experience as a college athlete help mold you into the coach you are today?

Definitely, but not just college football.  In college we were expected to know almost everything already.  I really learned work ethic from some INTENSE coaches I had as a freshman in high school.  One played football at Alabama and the other was an All American at West Point.  They gave me a serious mental beat down and build back up!

4.) Tell the readers about Synergy Athletics, your basic philosophy on training athletes, and your own personal style on how you like to get things done?

One of Joe's stud athletes! (PS- He's only 14 rowing the 100 lb dumbbells!)

Here’s the basic formula – build up relative strength, general strength, then include exercises for sport carry over.  Mix in active recovery and mobility work and there you go.

The magic comes in choosing the exercises that have the best sport carry over.

The philosophy is if you work hard, then you can achieve anything, if you don’t work hard, get out of my gym.

5.) If you could go back in time, what would you do differently as far as starting out as a strength coach/personal trainer? What advice would you give a young aspiring strength coach to start out and get the ball rolling?

If I could go back in time I would have soaked in more knowledge from the college strength trainers.  I didn’t get hooked quick enough!

The young strength coaches need to get in gyms.  Any and every gym, even if they don’t follow your “methods.”  I’ve had people fly in from Atlanta, Vermont, PA, and more just to train for a session and talk.

A paper certification is good, but its just that, paper.  Follow it up by ALWAYS learning and getting under the bar experience.

6.) What do you think the biggest myths and lies are in regards to getting bigger, stronger, and faster?

Yikes, I don’t have all day, plus I don’t want to get fired up.  I’ll list off a few of the basics though:

-Kids follow programs from magazines that are just a glimpse of a good workout, if that.

-I hate when people use overspeed bungees, parachutes, and a bunch of other crap on someone that doesn’t even know how to run yet.

A BIG No-No for developing proper sprint mechanics!

-Longer workouts are better.

7.) If the readers wanted to save some cash and make their own equipment, what would you tell them to do? I know you are the master of making do it yourself strength training products!

Ha, thanks for that John.  I do have the Homemade Strength DVD out with Jedd Johnson at www.HomemadeStrength.com – and its got a lot of people making some very cool stuff!

For saving cash hit up craigslist.  I’ve got some serious gems off of the list include 300 lbs of weights for $40 and a 32 lb sledge for $50.

Check out that DVD above if you are into making your own gear, otherwise get on cragislist and start searching!

8.) Your product Bull Strength is out and is making a lot of noise in the sports performance industry.. Tell us a little about that, how you developed it, and a little bit about what it involves.. Where can the readers pick these programs up?

Bull Strength is my “Real World Strength” program.  I pull no punches in showing many of the methods I use at Synergy.  I think it is much more important to train for real life functions than just for moving gym weights.

Get BULL STRENGTH HERE

Right now the program is being used in a lot of high school weight rooms and garage gyms around the world!  I am honestly surprised by how huge the response has been!  Here’s Bull Strength – www.BullStrength.com .

9.) Any last words for young high school/college athletes that want to take their performance to the next level, what would you tell them?

Find reasons to succeed, not excuses why failing is ok.

10.) Where can the readers learn more about you? (Free reports, bonuses, website, etc.. )

I currently have three bonuses up on my website – www.Synergy-Athletics.com – that are “What is Bull Strength?” “What Core Strength Is NOT” and a 30 minute training video with my friends from the Diesel Crew.  They are all free and go with joining my newsletter community over at Synergy.

Joe performing one of his various innovative exercises! (Hint- You can find much more of these in his Bull Strength Manual)

Thanks for the interview John!  I like reading what you are up to at Cortese Performance!

_____________________________________________________________________________________________

For more information on Joe Hashey, visit his website at Synergy-Athletics.com !! Thanks again, Joe!

I was just reading a brief message from Matt Furey about some movements/activities that every man and woman SHOULD be able to perform to ensure if they were ever caught in a life or death situation, they would be confident enough that they could get themselves (or others) out of harm’s way.. Here is some of that message from Matt…I found it so inspirational and mind-opening that I thought you all should see this. It kinda “Wakes you up” to how fit and strong you REALLY are… Enjoy this excerpt. I know I did!

———————————————————————————————————————

Fight or Flight response.. How will you respond?!

“Recently, in Dr. Al Sears – Health Confidential for Men – a
newsletter I HIGHLY recommend,
he said:

‘I’ve seen patients transform their bodies through the power of
calisthenics. You too, can see improvements in your appearance
and in your stamina. And, by doing regular calisthenics, you will
be lowering your risk of injury and building muscle that has been
‘trained for function.’

Let’s face it, big gigantic muscles may impress some people, but
there is nothing more impressive than having the functional
strength-endurance to do things with ease – including saving
someone’s life. Yours included.

Liederman’s life-saving prescription is not very far off from my
own. He wrote that you should …

* Be able to swim at least half a mile or more;
* Be able to run at top speed two hundred yards or more;
* Be able to jump over obstacles higher than your waist;
* Be in condition to pull your body upward by the
strength of your arms, until your chin touches your hands,
at least 15 to 20 times;
* Be able to dip between parallel bars or between
two chairs at least 25 times or more.

Parallel Bar Dips

‘If a man can accomplish these things,’ Liederman said, ‘he need
have no fear concerning the safety of his life should he be forced
into an emergency from which he alone may be able to save himself.’ “

————————————————————————————————

I totally agree with this statement. Most trainees are HIGHLY neglecting the power of bodyweight training. I see this all too often, especially in younger athletes. Some of the  high school and even college athletes I’ve worked with could barely perform 5 pull ups.. NOT GOOD. Pull-ups, dips, sprints, jumps, and being physically fit enough.. These are extremely BASIC movement patterns and activities that are  extremely underrated and even more they are not being performed enough in the athletes training regiment. Of course every person’s goals are different, but regardless if you’re a recreational lifter, bodybuilder, powerlifer/strongman, athlete, firefighter, whatever your job or training goal.. We should still be able to MOVE with efficiency and not be afraid about gassing out halfway up the flight of stairs, or pulling a hamstring after a 40 yard sprint!

-How do you think the trainee or athlete would look if they were able to perform every single one of those qualities with EASE? I can almost assure you that the results would speak for themselves.

-I’m definitely not saying to ditch free weights and stop lifting heavy– far from it. It is important however to structure training that leaves you strong, fit, lean, etc. I am always saying that EVERY PERSON regardless of age, gender, race, etc should be training as athletes. We all move, and training like an athlete would surely leave one with less pain, more muscle, strength, and mobility, and ease of mind that activities of daily living can be performed without assistance from others..

And perhaps if you were ever caught in a life-or-death situation.. You’d be confident enough that you would survive. I want that peace of mind. Don’t you?

Let me know what you thought about this! What are your current strengths like? Weaknesses? Questions? Comments?

Yours in performance,

John Cortese, YFS

http://CortesePerformance.com

Real quick. You GOTTA check this video out.

I just got off the phone with my buddy Elliott Hulse,
who is a personal trainer and gym owner.

Elliott just gave me permission to send you the following
video that contains some pretty WEIRD and embarrassing
moments.

CLICK HERE ——<<< Funny Video

Between you and me…

This is one of the funniest videos I have ever seen about
building muscle and burning fat

I think you’re gonna be shocked!

Not only does Elliott and his buddy Mike Westerdal swallow
their pride and expose themselves for you, me and the rest
of the world to laugh and sneer at…

They also expose their jealously guarded strength
training tactics that caused them to build lean (fat free)
muscle at a ridiculously rapid rate.

The truth is that Elliott and Mike are still a little hesitant
about showing us this video, but they promised me that
it will at least be available until tomorrow.

CLICK HERE —-<<< Watch it now

Sign off,

John Cortese

CortesePerformance.com

P.S. Are these guys chuckleheads? You be the judge.

-John Cortese, YFS

CortesePerformance.com

__________________________________________________________________________________________

No BS In Season Football Training

By Elliott Hulse, CSCS

www.Football StrengthProgram.com

The recent release of my Football Strength System has sparked some debate amongst football and strength coaches.

It seems that my bare bones, no BS – style of program design and communication has created 2 classes of people…

Those who think I’m full of it and those who KNOW I’m full of it! (*joke*)

Here are some great questions about My Football Strength Training System from Coach Billy Sexton, Strength & Conditioning Coach at Southern Nazarene University in Oklahoma.

One thing i disagreed with at the college level, athletes are smart enough to pick up Olympic lifting, pretty quick, i have realized if they cant they probably are not athletic enough to play, so we spend a year developing them anyways.

Billy, I make some bold statements about Olympic Lifting in The Football Strength System – but the truth is that I use them myself, especially in preparation for strongman events.

When training HS athletes I have simply found that it is more economical for me to use the the time allotted to get them lifting heavy and jumping. Performing exercises like Squats and Dead Lifts followed by Box Jumps or Hurdle Jumps elicits a similar response as a Power Snatch, but with 1/4 the teaching time.

Also, since it may take a few weeks to learn an Olympic Lift – the weights used will typically remain low until proper technique can be executed. (I hate wasting time with light weights) With in that same time, I can take a kid who has never squatted and have him using at lest his body weight for reps in a few days and double that in a 6-8 weeks.

#1. I have had some problems with AC joint injuries, I think from the Snatch exercise, what exercises would you recommend to correct these injuries?

AC joint injuries from the snatch exercise is typically due to a muscular imbalance in the shoulder joint. Namely the pec minors, sides and back of the neck (SCM and cervical extensors) and lats and traps are over developed or simply tight and the scapular abductors, deep cervical flexors (infra- and omo-hyoid sp?) are weak.

Some people might tell you that the upper traps are weak, but I disagree – I think that they may actually be too tight. Notice the over developed traps in the pic below, this causes the shoulders to round and the head to come forward during the shrug / snatch, the line of gravity moves forward, as indicated by the dotted arrow. Such faulty head and shoulder position predisposes the middle and lower cervical vertebra to excessive sheer forces because the fibers in this region (C3-C6) are optimally arranged to elevate the load from this position.

Try this: stretch the neck, lats and pec minor prior to snatches (ooh, did I say static stretch before lifting… damn right!) and add prone cobras, external rotations and bend over rows to the strength program.

Out of curiosity, ask the guys that are having shoulder issues with the snatch if they get headaches and/or their skull feels tight. Let me know.

(Since this email Coach Saxon has confirmed that many his athletes DO get headaches – this is due to the pressure created in C3-C6 region from cervical hyper extension created from an over developed upper back muscles in relation to the mid-back and scapular adductor muscles.)

#2. If you have time, i would like to see an example program for what you would do in the in-season. we lift twice a week Monday and Thursday. i would like to see your progressions on percentages as well with what exercises you would use. Your program is well designed with a lot of good things, I have implemented most of it in my program already. it really helped me out with the three stretches, best part of the program for me, really interesting.

As you know, the biggest benefit of an in-season strength training program is to maintain the size and strength that you developed through out the off-season. In-season is for football and you don’t want to over burden the nervous or muscular system with too many unnecessary exercises or sets.

Before I give you my opinion of a good 2-day per week in-season training program I’d like to offer you a point to consider.

1. Your guys need to EAT during the in-season. It is essential that their calories don’t drop too low or they may be at risk of severe weight loss. During my freshmen year at SJU I remember some of the 270+ lb linemen finishing the season at 190lbs. (I SWEAR). Our coach had us doing too much bullshit conditioning and the kids would just go home and fall asleep after practice. You don’t want weak skinny bastards at playoff time.

EAT SOMETHING PLEASE!

Here is a sample in-season program for 2 days per week following the principles stated in my Football Strength System. You’ll notice that I don’t follow percentages, sets 1-4 work up in weight until set 5 – maximal effort. I think percentages are BS! Train with max weights for 3 weeks and take the 4th week off. Many will disagree – I guess I am full of shit!

Day 1 Monday

1) Hang Cleans – 5 x 5
2) Squats – 5 x 5
3) Barbell Russian Twists 3 x 12

Day 2 Thursday

1) Bench Press – 5 x 5
2) Bend Over Rows – 3 x 10
3) Seated Front Plate Raise 3 x 10

GO CRIMSON STORM!!!

By: Elliott Hulse, CSCS
www.FootballStrengthProgram.com

Elliott Hulse, CSCS

Author, Football Strength Program

About the Author

Learn about the “Top 10 Gym Exercises For Explosive Speed” in the free report from Elliott Hulse at www.FootballStrengthProgram.com Elliott is a Certified Strength & Conditioning Specialist who trains football players to get bigger, stronger and faster at his gym in St. Petersburg, Florida. His Football Strength System has helped hundreds of football players, coaches and parents prepare for game winning football seasons. For more information on the Football Strength Systems that will help you gain serious mass, strength and speed visit www.FootballStrengthProgram.com

My friend Joe Hashey, owner of Synergy Athletics in NY, and Jedd Johnson of the Diesel Crew have put together a product that is extremely affordable for any hardcore fitness junkie, athlete, weekend warrior, gym owner, building your own garage gym, etc.. You get the idea- basically this product can apply to ALL of you that are trying to build muscle, lose fat, and get really really strong.

Some examples of homemade equipment.. You can still get kick ass results without breaking the bank!

Now, I understand how difficult it can be to be able to afford nice equipment. But why shell out hundreds, or even thousands of your hard-earned money, when you could easily make quality, durable,  and usable products yourself?!

Joe and Jedd found a kick ass solution. They’ve both built their gym from the ground up, and the majority of the stuff they use is either used, homemade, and often times found on e-bay or craigslist! It’s all about managing resources effectively.

So what’s the solution?! CLICK HERE to finally stop wasting your $$ on fancy, gimmicky, brand new equipment and start having peace of mind that you don’t have to go broke making endless credit card payments for your fancy (insert piece of gym equipment here).

Fair enough?

Have a killer day. Make it happen!

John Cortese, YFS

CortesePerformance.com

PS- At only $17, you really cannot go wrong with this product! Save the hassle and start learning to how FINALLY break the paradigm that you HAVE to purchase BRAND SPANKING NEW stuff for yourself. Click HERE to save yourself future headaches and empty wallets!

PPS- The special sale price of $17 ends this Wednesday at midnight EST!

And remember, I wouldn’t steer ya wrong! Enjoy!

John Cortese, YFS

—————————————————————————————————————————————-

The Soul Lifter, Part I

By Zach Even – Esh

Lifting can be very scientific, especially when training athletes.

But, what if you’re not an athlete?

Heck, even if you are an athlete, you DON”T have to follow the rules all the time!

Above, Log Throwing. Whoever said THIS would get you strong?! Sometimes you just gotta go against the grain!

What if you just wanna hit the trails running, doing sporadic things as you run: stone carries, pull ups on tree branches, stone throwing, walking lunges, bear crawls through trails….

Sometimes you gotta ditch the rules, ditch the science and follow your soul, your heart….

What do you FEEL like doing today when you “train”?

You may not know the answer to that question, so the best thing to do is to get going. Get outside….hit the trails….your backyard maybe….the local park and playground….or, load up your car with a kettlebell or two, a sandbag, and maybe some thick rope.

Above, gettin' CRAZY throwin stones!

Who knows what you might come up with.

I suggest at least once a week, you just gather up all your training equipment that you have at home and put together a workout where you perform at least 1 movement for 5 – 20 reps with each training tool you have.

For Example:

Dumbbell: Snatch + Press Combo
Barbell: Clean & Press + Throw & Repeat
Car / Truck: Push for 200’
Car / Truck: Attach 60’ rope and pull hand over hand
Small Tire: Throw for Distance
Hills: Sprint Up / Bear Crawl Down

If you REALLY wanna start breaking the rules, then you owe it to yourself to get the Underground Strength System HERE.

———————————————————————————————————————————————

From Zach Even-Esh, Underground Strength Coach

http://www.zacheven-esh.com/blog