Stop Doing These 11 Exercises (DO THESE INSTEAD!)
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- Опубликовано: 16 июл 2024
- Nobody wants to waste their time doing exercises that don’t work. That said, even good exercises can become bad ones when they are performed incorrectly. However, certain movements deserve the title of the "worst exercise ever" simply because of their low reward, high risk nature. In this video, I’ll show you 11 of the worst exercises for building muscle and what you can do instead.
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As a physical therapist and strength coach for professional athletes and celebrities, I have to know where the risks outweigh the rewards. If you know the science of training there are always other ways to get the desired result without jeopardizing the health and safety of your athletes.
So, without further adieu here a few of the 11 worst exercises we cover in the video:
1. Chest flies - I've covered before but I can’t say it enough. People swear they feel an amazing stretch on their pecs by doing this exercise. They also claim that the adduction at the end of the movement gives them an incredible contraction. Both of these are actually exaggerated as the resistance of adduction is absent at the top of the movement and the stretch being felt is actually more on a secondary muscle than it is on the pec. Floor flys and standing crossovers are much better options for reasons explained in the video.
2. The Behind the neck press - The problem with this exercise is that it is just plain bad for your shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders.
3. Upright Rows - I’ve gone on extensively about the problem with this exercise. It is possible one of the worst things you can do due to the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation.
4. Concentration Curls - You may be wondering how this ended up in the graveyard. Sure the concentration curl isn’t dangerous but it surely isn’t the best tool for job. To understand why, we need to look closer at the movement. Pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement. For a more effective biceps builder you should look to the standard barbell curl. People ask “how did you get such big biceps?’ The answer is right here, by doing effective exercises like the barbell curl and by avoiding things like concentration curls!
5. Leg Extensions - This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the compressive stresses on the kneecap and lack of hamstring co-contraction, and you've got a recipe for disaster.
These are just a few of the worst exercises covered in this video. Make sure to watch the whole thing to see how things like the popular rack pull above the knee, cuban press and even the tried and true dumbbell side bend earned the title of something you should avoid. As always, I’m putting the science back in strength to show you not just why these should get nixed from your workout but which exercises should take their place.
As you can see there’s a lot of though that goes into tossing an exercise in the iron graveyard. When your health and safety matters the stakes are high especially for people training in and over their 30’s and into their 40’s. If you want to make gains and stay safe be sure and keep the 11 exercises covered in this video where they belong… in the iron graveyard!
For safer (and better) exercise options it's time you start training like an athlete. Follow the program used by today's top pro athletes and celebrities to build ripped athletic muscle while protecting their joints and becoming more resilient to injury. Get the ATHLEAN-X program at athleanx.com by clicking on the link below.
For more videos and tips to help you avoid the worst exercises and to get the best exercises for building a ripped athletic body, be sure to subscribe to our channel on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published. 
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giveaway.athleanx.com/ytg/11-worst-exercises
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Yeaa 1 st comment!
Yes
Second.
IT HURTS
Have lost over 100 times so far.
Jeff: these exercise can seriously harm you , that is why I am having Jesse demonstrate them 😂
I think it's clear by now that Jesse is Jeff's bitch
Max Marvin 😂
@@subtitledEN that made my day lol
Jeff how do I get rid of impingement?
Jeff is clearly the top in the relationship
“Stop doing these 11 exercises”
-Makes Jesse do all of them
Well it's a demonstration
Jake Grzanowicz Jesse is his bitch
One time is not the problem. Its when you do it over and over again over time
@@Christopher._M no shit
except the butterfly pull-ups. These are very bad even for Jesse!
1:24 Dumbbell Fly
2:40 Dumbbell Side Bend
4:05 Concentration Curl
5:04 Cubic Press
6:20 Upright Row
7:58 Rack Pull
9:04 Leg Extension
10:37 Behind the Neck Shoulder Press
Thank You!
My saviour
P instead of a C would make all the differance at 5:04
MVP! Thanks
Alpha Destiny wants to know your location
I'm convinced Jeff's only body fat % comes from him imagining eating birthday cake
@Chelsea Miura and his gh too
i like how roids never managed to affect his body... only his face
C A R R O T C A K E GAINS
😂
pi hermoso he’s natural dumbo
Love how Jeff destroys V shred without even mentioning his name
Dude he already has ever since Vinc was born
v who
V shreds is a goof
Jeff is an entertainer, v shred is cool, short and focuses in details, doesn't steal my time with science.
@@halivudestevez2 he doesn't hardly explain shit and what he does explain is typically wrong. I'd rather have an overexplaination then nothing at all.
"Why? Why? Why?" "Can you just do a regular F****** pull up please!" HAHAHAHAHAHA! That was the BEST.
Emily Klockenga M.Ed. that alone he has my respect
It's from the video "What is the hardest skill in calisthenics?" from TrainingPal. It's around 5 min mark into the video...
WHAH??!?
agreed dude, the delivery was on point
Yep absolutely bang on think i probably laughed a little to much.
As a physical therapist myself, Jeff is such a breath of fresh air. All of his instruction is intuitive, creative, and will help you make better gains and prevent injury. Thanks for all the videos, keep up the good work!!
He's going to put u out of a job !! Jk
This comment is refreshing to hear bc at least we have a back up source that what he is telling us is in fact true. I love his workouts and use them almost daily. Some of the shoulder exercises still hurt my shoulder and causes it to start clicking. I strained my rotator cuff a few years back and now it’s starting to act up again.
Me getting out of bed.
Jeff: You're doing that wrong!
Salkis Re holy crap you’ve legitimately made me paranoid.
Lmao
LOL!
Killin' your gains....
He actually made a video about that 😂
Me: *breathes*
Jeff: Stop doing that.
😂😂
Jeff: correct you're form POPTARTS!!
Breathing is killing your gainzz!
Jeff: u can do much better than that
Me: what?
Jeff: die
Basically 😂😂
Jesse's new intro is the best thing I've ever seen.
How can I block you? Your comments just for the sake of likes piss me off so much
@@r.lohengramm8709 triggered
@@ww-zb7qn Yes I am
Your comments are everywhere from Anime to street workouts to calisthenics to bodybuilding TF you are?
Z e D
Add Godzilla universe, Pranks, 80s movies, baseball, Basketball, Cobra Kai and Mr.Beast to the list.
Jeff, I have been watching your videos throughout the entire time I've been lifting. You have worked me through all kinds of injuries and helped me to quickly recover. You will have me lifting until I'm 80. Thank you for being in this world
Jeff, I really wanna say this that I started doing dumbbell fly’s on the ground time ago following one of your videos. Not only it has aided good shoulder support but also the results have been complimentary for the chest.
Thanks Jeff 😊
I love how Jesse demos the DONTS and Jeff demos the DOS😂 .. poor Jesse
#StopJesseAbuse
On the bright side, it doesn't look like it's too much volume.
it irritated me that you spelled his name diffrrent
Chandler Thornton That’s how they spell it in the video bruh
Ahahahah,so that jesse will have the CONS while jeff having the PROS
Jesse is expendable. :)
Can we all take a moment to appreciate Jeff adding memes to his channel
Yes
>"Stop Doing These 11 Exercises "
> Use Jesse to do all of them in a row
Yeah even Jeff is roasting Crossfit, lol
Jeff adding memes to his channel *BEGRUDGINGLY*
Why why whyyy 🤣 that was great
When Jesse interrupts, I can't tell if Jeff is honestly annoyed or just acting 🤔
I'm annoyed
Thank you so much for these improvements. Since COVID I've been limited with equipment and weights. Swapping out these exercises and doing slower reps with the lower weight I have available I can definitely notice the difference! Loving the content, definitely subscribing.
That CrossFit pull-up segment had me dying. LOLOLOL!
TheZeek ya, very true. Fuck cross shit. A huge sacrifice of form, just for speed.
CrossFit? I only saw some dude imitating a floundering salmon...
@@ggarzagarcia also sacrificing strength gains and muscle gain
“Doing a motion that’s about 4 inches” Jeff really knows how to get personal
You Asian?
Job van de Laar smh no it’s a joke
Copedestiny
I don't care what Jeff says, if you know what your doing 4 inches is enough. Even 3 inches can be plenty. ruclips.net/video/HyLG-y6ulyA/видео.html
@@deckacards 😂😂
Love the intros Jess, love the advice from Jeff as much. You guys are a perfect combo.
I've had two ALC/meniscus reconstructions from sports injuries and my physical therapist said no one should ever do leg extensions, but especially people like me. This video is really helpful and insightful, especially as a new personal trainer (myself). Thank you for posting!
Imagine being so ripped it looks like you're always flexing
My goal in life
Yh, thats Jeff :D
Ģotta watchout for those no flex zones when u get that cut
Be so big in China you'd be considered a flight risk (in a cessna)
@@billysunwrittenscript6495 Poor goal. It's unhealthy and nobody wants to see it. It's not impressive and you need to dedicate your life to it.
Jeff: Don't encourage him.
Audience: We have nothing but encouragement for Jesse.
so true
Very helpful. I started watching these tutorials after an injury gained with one of the exercises in this video - overhead press. Thanks
Wow, your so amazing, I love you. Learn so much from your videos, literally saving me from so much pain and looking stupid in the gym.
After all these years. I’m still shocked that we can get these for free.
Are you fucking idiot
Do you think Jeff do this for free? Do you think RUclips doesn't pay to Jeff for the videos?
Guys, he said we get to view these for free (plus some ads). He did not say that Jeff is doing it for free...
@@thehedonistman Jeff is getting paid, we are not paying Jeff. It's not hard to understand his comment
PattyMayonnaise of course but eventually he get paid and we indirectly paying to watch these, data money, phone money, taxes, ads, etc.
Hahahahahahahahaha! The kipping “pull-up” shot was the best thing I’ve seen all day!!! Jeff, you’re a beauty!!!
He looks like a fish flopping around hahahaha
Dude, that was intentional. It's from the video "What is the hardest skill in calisthenics?" from TrainingPal. It's around 5 min mark into the video...
Dude I literally repeated that part like 4x just to laugh.
Just can't have enough of your videos. Real knowledge No ads No bullshit. Just pure knowledge. And by the way I used to do almost all of them when I used to hit the gym. So this was really an eye opener. Thank you so much
This makes sooooooo much sense!! I've had some shoulder strain and didnt know what was causing it, thx so much..
Jeff, the guy who buys an extremely fancy leg extension machine for his gym just to demonstrate why you should not do it.
Anure99 it’s different from a leg extension tho
I think it’s an isokinetic dynamometer
That's exactly what I thought!
He ballin tho
The weirdest, but also strongest flex.
“Can you just do a regular f****** pull-up please?” Lmao!
He's doing what is called "Crossfit pullups", a.k.a bar swings. They must have misspoke in calling them pullups. Crossfit is so advanced that it simulates the effects of stepping on a landmine. The military should really employ this workout routine of fish flops and cat-back deadlifts (and crossfit sure does put the dead in deadlift).
@@boomertunes9924 Hahaha!
Yea that part was f’n hilarious!
Exactly but that’s that CrossFit shit. Slowly creating serious injuries
Honestly thought he was gonna dislocate his arms lol
Thanks. This was really helpful. I will definitely make these changes to my routine. Love all your video's. Very informative.
really great information thank you!! ive been doing a lot of these so I'm excited to start doing everything better!!
13:49 - When Jeff spots you across the gym doing leg extensions.
Lmao I can’t 😂
Jeff needs to do a comedy skit of stereotypical gym characters. I think it'd be awesome.
Omg haha you are killing me as much as exercise is killing my gains in every video
@@bryanmclaughlin1048 Check out "10 Things NEVER to Do in a Gym!!"
Disclaimer:"No Jesses were harmed during the production of this video"
Absolutely loving this channel and finally making gains. Thank you so much Jeff.
You had me at the intro. Best. Ever. 🦅 😂 And brought it all home with killer info. THANK YOU for laying it all out so clearly for us! 🙌🏼🙌🏼💪🏽💪🏽
I immediately swapped out a bunch of components in my workout routine, and added in new ones, as per your recommendation. ✔️
Jeff needs an intro like that! maybe doing face-pulls
Yessssssss
Before watching: Time to pump iron!
After watching: I must go to the gym to supinate my wrists while doing bench press and maintain perfect posture with a posterior pelvic tilt while performing the back squat.
Motive All anterior pelvic tilt isn’t a good thing lol
jay wilshaw I didn’t read the bench press 😬
Great message about the journey, Jeff. This video is very helpful to me. And you were cracking up. Thanks for all you do
I love everything you say, Jeff, especially about the leg extension. Never occurred to me that was a bad one. I wondered why I was having so much discomfort after a meniscus tear....
Im truly grateful for finding this channel. Jeff has really changed my life.
AthleanX: *buys an expensive leg extension machine to his gym, then tells everyone not to use it and shows an alternative with two dumbbells and a cheap rubber band*
I was wondering about that.
theres always someone who wants to do the exercise THAT WAY xd its unavoidable
That leg extension machine is used in physical therapy. That's why it has degree call outs and a monitor attached.
Umm so the quad extension machine could be used as a hamstring/ knee flexor strengthening machine as well at varying degrees without causing too much stress on the knee joint - but I’m sure you all knew that, unless tomorrow research and literature changes that. Actually in PT we refrain from using the quad extension machine- research shows it causes a significant amount of damage at the knee and premature onset of arthritis, but yes can be used to diagnose knee issues since it looked hooked up. Those ‘cheap’ bands actually strengthen muscles more than regular weights through ‘eccentric contraction’ , but I’m sure you guys knew that as well. Maybe be slow to judge and educate yourselves first.
thank you.... Jeff?... errm Jeff..... JEFF!!!
“damn i had a good workou-“
YOURE DOING THIS WRONG!
Great video, thank you for sharing, learned so much !!!!!!!!!!
"And when I say Jesse.. well.. you know what I mean"
HI VINCE
@@m...3018 he'll probably copy it
How the fuck you doing? lol.
@@MrCow579 he is probably the only one who doesn't understand who Jeff is taking about
Jessie changed a lot since the last patch, he's finally a viable build.
lightning boi he's gettinh shredded
Your cover photo match's your comment
Wookie balls haters gonna hate
He'll start doing his own videos soon..
I really appreciate how your description goes right into what happens in the video! RUclipsrs don't do that enough!
New, new intro is so much better! Love it.
Jeff: Going through the list
Me: Changing half my workout schedule for the week
i had none of this dumbass shit in my routine
I only had squatz n oats in my routine
@@musclehead2680 cool
Same
Yumni.03 I’m glad I stopped the upright rows when i heard about other and better exercises. I’ve been working to increase my overhead press and I haven’t looked back.
I love that you actually show alternatives instead of killing someone's whole workout by telling what they're doing is bad.
i love you guys .... just starteded to go back to the gym after 15 years and fallowing all your videios to the letter
I honestly learn so much wih every video, I usually watch one every couple of dayd and take some new learning to the gym. Really helpful tips and advice here ☝🏼👌🏼
"That Jessie" wouldn't be Vince from VShreds would it?
Yeap
@Little PAW 1969 You don't get it do you?
@Little PAW 1969 "That Jesse" is a parody of another RUclipsr on the VShreds channel called Vince that has many qualified fitness RUclipsrs like Jeff ripping the shit out of them. In fact VShreds is known for ripping Athlean-X content off on their channel and giving dangerous or just outright wrong advice..
Check out Alan Roberts. He goes where Jeff stops. The "Jesse" scenes at the end are based on this among others ruclips.net/video/bwSinqN0NmY/видео.html
No it's obviously Jesse from JShreds Kappa... but I think it would be funny if he would open a JShred channel and only give halarously stupid advice ^^
All those exercises can be replaced with face-pulls. The ultimate exercise...
One simply does not skip facepulls, skip athlean x but not the legendary face-pull.
Especially when you switch those out from the leg extensions. My quad sweep is crazy now that I have only been doing face pulls
Hahaha
@@jwarfield1623 😉 good one.
I train my legs with face pulls.
You guys are so helpful ,I appreciate the time and the knowledge it must take for your crew and you to make one of these videos, BTW loved the new intro Jesse rocks
Thanks for the information very helpful 👍🏾👍🏾👍🏾
When you watched Jeff for years and already knows whats gonna be on the list xD
YES LOL
1. Dumbell flyes
2. Dumbell side bends
3. Concentration curls
4. Cuban press
5. Dumbell urlachers
6. Upright rows
7. Rack pulls
8. Leg extensions
9. Behind the neck shoulder press
10 and 11. Anything that jesse recommends
Thank me later!
No ill thank you now.
you missed crossfit pullups :D
Dumbbell urlachers was a suggestion, not an exercise to avoid.
Not gonna thank you cuz you got db urlachers wrong. That’s one to DO
Internal rotation shoulder exercises are the 12th
LOVE the new into....so much ENCOURAGEMENT ;)
I love Jesse's progression throughout this channel. It shoes that no matter what body type you have you can improve with time and dedication
7:34 HAHAHAHAHAHA!!!!!!!! EXACTLY! Haven't laughed that hard in a loooong time, thx!
4:49 Jeff's biceps don't even look like they are a part of his body, im-
They look like some kind of Ball
They have reached a whole new level.
They have become their own entity.
the veins tho... gnarly shit
@@chinmayh2745 the type of balls I like
So helpful!!! Thanks very much!
Love the knowledge and applying it my self. Seeing results. And love that New NEW Intro! Hahahahahaha. Thanks Jeff and team for years of great service.
so Jesse is slowly morphing into Dom Mazzetti?
Like Pokemon. Dom Mazzetti is always the legendary evolution for everyone. Doesn't matter who it is, the Brofessor is still bigger
*Gunshots*
He could never be Uncle Dom
Jesse and Dom vs Jeff?
12:35 Yes we all know what you mean by "that Jesse" Jeff
Joshua Cueva I am wondering if thats a V shred roast?
When u dont say the name but everyone knows who he's talking about
Siddharth Tyagi yuh
@@Zetsuke4 who is it? Sorry I dont understand what's happening
Let me know
Thank you so much for showing us alternative exercises for better outcome 💪🏼👍
this is a great video - so many of the exercises youve identified are ones that just dont feel great when i do them
Jesse’s intro gives me the will to live
Lol Llama 😂
I can’t believe you have a leg extension machine in your gym jeff
He bought it to show us not to use it. What a hero 🦸♂️🦸🏼♂️
That is actually a really fucking expensive machine, it's like the one he uses for biceps where you can change the load during the concentric
He explained this in a previous video about something else a loooooong time ago as a throwaway comment as to why it was there (so I'm not going to search for it, sorry). As I recall though, it was something to do with rehab and fitness tests (it's a fully computerised and VERY expensive machine!).
Word on the street is Jeff bought it just so he can spit on it every morning he walks in the gym
@@austindavid1862 haaahahahahahahaha
Thank you for confirming what has never felt right in these exercises. I could never get the proper feeling of them.. they felt unsafe... so thank you thank you .
Jeff you're the man thanks for the videos. You have helped me a lot I've been doing so many wrong things now i know how to workout the right way
Jessie’s intro made me feel like a real American🇺🇸
'Murica
Auto blipper naw
@Auto blipper Hail naw hail to the naw to the naw naw naww
Jesse is a fucking veteran
I want Jesse to do an outro too.
Shout out to Jesse, keep them Intros and skits coming 💪🤙🏿
Jessie, man I really love your Intros!! All of them, the crazyer it gets the funnyer it becomes!😁 Keep on doing the intros Please! Lets say a New NewNew intro.
Thank you so much for the advice. I always try to follow the advice given to me by prior experts at school, like no pain no pain, but you are truly giving me strategies and techniques to avoid serious injury After I’ve been away from them so long that I am probably getting fairly sloppy! Xo This is the first time I’ve seen you and your channel and I find you extremely credible, knowledgeable, able to combine real physiology with Leyman terminology, Just all-around exactly what I need right now in my journey. You have my full support and loyalty. God bless!
Instruction not clear, breaking out the whipcream
So many fitness “influencers” still do most of these😂🤦🏻♂️
Nathan Hadlock ikr it makes me want to puke whenever I hear the word “influencer”
Yes, Instagram is flooded by idiots inspiring other idiots while sharing promo codes...
@@MovieViking exactly. Influencers are a bunch of unqualified/uncertified fitness gurus who pray on people who are new or have little to no knowledge about fitness 😵
yes! Specially the upright row haha
Most of them arent specifically bad for anyone if you know what you're doing. It's just that the general population doesn't know what the hell they're doing. Everyones body mechanics are different. Though never do those stupid CrossFit fake pullups under any condition.
Thanks bro! Love your videos!
Great video, i didnt know there are too much wrongs in my training. Im really thankful
When people say "I'm doing behind the neck press for my rear delts"... :'(
haha, bent over flys with supinated grip are the king of the rear delt exercises (free weights anyways) for my money, jeff showed some really cool ones too like those hip huggers and rear delt rows....behind the neck press is just an idiotic and dangerous exercise that is also not that effective, same thing with upright rows. i have very healthy shoulders and just doing a few sets of upright rows makes my shoulders very uncomfortable, i know some people swear by them but theyre horrible and there are better trap and shoulder exercises anyway....
Wait what...? Sure bro. And I'm doing jeff extensions for my calves.
Great info. I definitely liked the humorous bits with Jesse. He truly is your Robin.
So thankful for this channel! 👏🏼❤️
"Better luck next time" squad checking in
I remember saying this a while back and it hurts to see it again #betterlucknexttime😞
I actually won in the previous vid😎
HERE!
Oh WTF?!?! LOL!! I just typed that without seeing and I actually WON!
@@terence.pereira congrats
Why, why, why, why are my thoughts exactly when I see CrossFit “pull-ups” lol
Cross fit gyms and people who do that just don’t know how to train right
That shit had me dying . That's just too fucking funny
They also have kettlebell "american swing". This exercise is considered as dangerous for shoulders and lower back.
So you can learn how to muscleup
I no longer wonder what it would look like if Magicarp did pull-ups.
I love the chemistry these two guys have
legend bro, thank you again, big fan of all the advice and techniques!
Love the new intro Jesse! Rock it bro! Congrats on the amazing gains! Looking good bro!! Thanks Jeff you’re the man!! I thoroughly appreciate every single piece of info that you jam pack into each and every video. You guys are the best!!
Jeff just pulled an “If You Know, You Know” at 12:38 and I am dead!
Excellent video. Thanks!
I love how you guys interact and love the intro 👍👍👍
Jeff, I am watching your channel for more than a year and still cannot believe what a ton of highest quality material you're sharing for free with people all over the world... This is unbelievable - thank you.
Jeff: Leg extensions are killing your knees
Also Jeff: *Has a leg extension machine in his gym*
Now I'm confused O.O
Yo doesn't mean he uses it Foo!
He also mentioned "IF" you have certain issues. Some exercises are fine if you don't have biomechanical issues or tendonopathy.
I've heard them used in some rehab situations with lighter loads
He says it's bad, but even worse for those with knee problems.
That looks like an isokinetic machine, which can be used for rehabilitation not only for plain knee extension.
Thank you sir, all your videos are very helpful❤️❤️❤️
I love watching your videos very educational and motivational!! What do you think about doing a repetition tempo or OA/UA muscle video?
Calling out “Jessie” 😂😭 so savage
Jeff: This next one is what I call an Instagram lift
Me: It's gonna be rack pulls
@Arsenal Coffee Co. that moron doesn't deserve space on this man's page
@Arsenal Coffee Co. "Alpha" lmao
Max Gottfried alpha destiny is good. Not all of his advice is the best but he’s still good nonetheless
@@zachlegrand7820He's complete and utter trash passing off dangerous advice and claiming himself as an expert. He read a few westside articles and has the nerve to start coaching people. He's turned down multiple challenges to display his knowledge against other real coaches. Just a slimy, cowardly individual.
Who the fuck is Alpha Destiny?
Great approach and information. Will implement these techniques.
Wow thank you for sharing this!!