Unlock Your Hip Flexors Review

Renegade Strength Club review

A Close Look At Mike Westerdal’s Muscle Building Program

Click here to Unlock Your Hip Flexors now*

Are you looking to build muscle?

Let’s take a look at the best way to do it safely – and build your physique, gain weight, add muscle mass and look strong.

One of the most popular goals is to gain muscle.

Millions dream of building lean muscle naturally, but are worried about the harmful effects of dangerous bodybuilding supplements, steroids and banned or untested drugs used for bulking up. What they want is a simple, safe way to gain weight and build muscle.

So, How To Gain Muscle?

There are just 2 “secrets” to gain muscle safely and surely…

  • Nutrition and
  • Exercise

Effective bodybuilding workouts include lifting weights and following exercise programs that stimulate muscle growth and improve strength by placing the ideal amount of strain on specific muscle groups. For this, you should know about the correct type of exercise and supplement this by eating carefully chosen foods.

Not everyone succeeds at muscle building right away. You’ve probably tried and failed a few times. And this leads to wondering whether there are secrets to “Unlock Your Hip Flexors” nobody’s telling you about, tips that only world class athletes and bodybuilders have heard about.

That’s poppycock! Most of these “secrets” are really scientific, logical and experimentally tested techniques, such as the ones explained in detail by Mike Westerdal in Unlock Your Hip Flexors.

Click here to learn about Unlock Your Hip Flexors now*
As with any other muscle building program, you should learn all about the program itself before deciding to get it. So this Unlock Your Hip Flexors review will give you the information you need to make a choice.

Who Is The Coach Behind Unlock Your Hip Flexors?

Unlock Your Hip Flexors Reviews - Mike Westerdal Mike Westerdal, a well-known and popular fitness advisor and coach, is sharing his proven bodybuilding tips and advice in an exclusive membership site called “Unlock Your Hip Flexors”

You’ll get unlimited access to a collection of exercises and effective bodybuilding workouts that are designed to help anyone (even an ectomorph or ‘hard gainer’) to bulk up with muscle gain.

In this Unlock Your Hip Flexors review, we’ll analyze this program and take a critical look at all the methods of gaining muscle through improved nutrition and resistance training that Mike Westerdal teaches. The program is founded on seven anabolic factors to assist muscle flexibility, and depends mainly on 4 big groups of effective bodybuilding workouts to unlock those critical muscle groups including the psoas so that you can easily perform other workouts that accelerate muscle gain.

What’s Inside UYHF?

“Unlock Your Hip Flexors” has a wealth of bodybuilding information, including:

  • specific bodybuilding workouts
  • customized programs for skinny folks
  • anti-inflammatory diet manuals to heal your body and cut fat

Unlock Your Hip Flexors – Here’s What It’s About

Ectomorphs or ‘hard gainers’ who have failed at earlier efforts to gain muscle and develop their physique will find much to cheer about in UYHF. These individuals who find it hard to gain weight or add muscle must adopt a different approach than the rest for whom just about any bodybuilding program works.

Hard gainers fail with conventional bodybuilding workouts because of their body’s constitution, and all they end up doing is adding some weak flesh that quickly disappears once they stop exercising. Worse, the workout regimens they follow often lead to serious injuries and damage.

UYHF helps by loosening up and unlocking your hip flexor muscles, making your body more flexible so that you’ll handle weight and strength training workouts without injury, pain or struggle.

A Concept Called Sequential Flow Method

Unlock Your Hip Flexors reviewed The Unlock Your Hip Flexors advantage comes from a principle known as “Sequential Flow Method”. What this means is that exercises progress in a specific order, as well as the load or weight you lift.

If you look at how most bodybuilders visiting the gym behave, they hardly ever make a detailed plan for how they intend to gain weight and build muscle. Instead, they just do random exercises without setting any targets or even following a specific exercise plan.

But when you just get to the gym and start lifting, and keep going until you tire out, all you’ll do is burn off calories and wear yourself out. You might even hurt yourself or throw out your back. That’s likely because your hip flexors are taut and get strained or sprained during heavy deadlifts.

That’s when you’re tempted to give up. Your body’s sore. You don’t see any change. And it’s hard to motivate yourself to keep going.

Without a system and a strategy, your bodybuilding efforts are doomed to fail.

Sequential Flow Method exercising helps in this situation. It prescribes an orderly workout routine that makes sure that you push your muscles to their limit without going beyond it… so you’ll force them to grow and become stronger.

Then, when you increase the load and stress on them again in the next step, they will be able to take it on – and become even bigger and stronger by increased weights and reps.

Try out Unlock Your Hip Flexors now – Click here *

How Important Is Cycling?

No, I don’t mean getting on a bicycle and riding for exercise. Cycling is another concept that’s at the core of Unlock Your Hip Flexors and involves taking a break from ‘static stretching’ to a more dynamic form of hip flexor exercises which give your muscles time to recover and regain strength.

This system is also known as “PNF or dynamic stretching” and has its foundation based on medical research. These mobility exercises can help you put on muscle mass without getting hurt. If you exercise to the point that your muscle cells get damaged, then the cells get inflamed and even die, resulting in healing by scarring. This tissue becomes weak and flabby, resulting in weaker muscles. And if you get badly injured, you won’t be able to work out.

PNF or Dynamic Stretching avoids this happening, so that your muscle gain pathway is smooth and steady.

Motivation Matters

No Unlock Your Hip Flexors review will be complete without a look at the motivational component of training.

It’s obvious that for any program to succeed, you must stick with it for long enough. But it’s often difficult for people, especially hard gainers, to be patient until they see results.

Unlock Your Hip Flexors is tailored to avoid dropouts. It is only 10 exercises that you’ll do for a course that’s 12 weeks long, and simple to follow. You won’t experience any pain, discomfort or injury. And the best part is that early results encourage you to keep on exercising.

This rapid and sustained progress is no accident. The bodybuilding workouts are especially designed to achieve this end.

Train Just Enough

Unlock Your Hip Flexors
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It’s unavoidable in any muscle gaining program that you will exercise regularly. In Unlock Your Hip Flexors reviews, you’ll learn that each hip flexor muscle group is exercised frequently. But the unique feature is that instead of blindly loading your body with plenty of exercise, the UYHF program thrives on low volume exercise with the emphasis on loosening and stretching those taut muscles.

That’s what makes you flexible enough to truly build muscle mass.

Bench presses, lifts and squats promote muscle growth. Aerobic exercise and multiple reps of lighter exercise isn’t quite as effective at adding bulk. And with only two workouts every week, you leave enough time for your muscles to recover from the stress, which encourages growth and strength gain.

(See how, throughout this Unlock Your Hip Flexors review, the emphasis is on how the program eventually helps you gain muscle and strength? That’s the biggest strength of UYHF)

Eating Right For Bodybuilding

In any Unlock Your Hip Flexors review you’ll see glowing praise about how much attention is paid to eating right for building muscle. By having a specialist in exercise nutrition to guide you, you’ll find it easy to eat the right amount of calories and protein that ensures your body has enough energy and building blocks for muscle growth.

Among other things, you get advice about:

  • what to eat more of
  • how to consume the required calories
  • when to eat for best results
  • foods to avoid and the reasons why

And Then, There Are Surprises

You’ll be shocked at some of the advice you’ll get in Unlock Your Hip Flexors – because Mike Westerdal is a contrarian in some ways. You’ll hear about some exercises you’ve never seen before at all on the recommended list of effective bodybuilding workouts.

Mike also explains why sprinting helps build muscle – and as you read his reasoned analysis, you’ll start seeing why other programs didn’t work quite as well as you hoped for… and will appreciate the Unlock Your Hip Flexors approach.

My Unlock Your Hip Flexors Review

Unlock Your Hip Flexors DVD
Click here to Unlock Your Hip Flexors now*

Mike Westerdal’s bodybuilding program is designed to help ‘hard gainers’ or ectomorphs achieve a ripped, muscular physique, and the effective bodybuilding workouts are designed for skinny guys who desire a rugged, muscular look.

If you want to gain weight, add muscle and appear strong and jacked, then this is the program for you!

Most Unlock Your Hip Flexors reviews emphasize the helpful bonuses and extras included in the package like:

  • a booklet on how to Unlock Your Tight Hamstrings
  • Meal plans that help you build muscle
  • A 7 day anti-inflammatory diet manual
  • Muscle building exercises video tutorial
  • Private access to trainers for Q&A

All in all, this Unlock Your Hip Flexors review has been solidly positive. But there’s a minor shortcoming, which is the exercises are all presented in the form of “text, diagrams and videos”.

It’s hard for a beginner to understand complex lifts from just photos and images. Video tutorials are helpful in gaining correct form and avoiding injury. But sometimes, having a physical trainer by your side to guide and instruct is what works best. Short of that, UYHF is the next best thing possible. Plus there’s an excellent support forum where you can ask questions of experts.

Speaking broadly, there’s no question that Unlock Your Hip Flexors delivers on the promise of helping you enjoy better flexibility which in turn helps you bulk up with muscle gain rapidly and reliably. Everything in the program is packaged and presented nicely, in a convenient manner that makes it easy to follow and embrace.

In 12 weeks, if you follow the guide, you’ll have a better physique and improved muscle mass – no question about it!

The Unlock Your Hip Flexors program comes highly recommended. For the asking price, it’s a great deal.

Click here to see Unlock Your Hip Flexors

What Do You Get In The Package?

The Unlock Your Hip Flexors course has bodybuilding workout routines, a diet manual, and whatever more you need to build more muscle. You get:

  • Module 1 – Training Manual
    The core training component ebook which reveals Unlock Your Hip Flexors to launch your training.
  • Module 2 – Workout Logs
    Print them out to easily record your progress. Having them handy will help you find 45 minutes 3 times/week to do the exercises.
  • Module 3 – Nutrition Guides
    An itemized list with the details of calories required, and which meals provide them.
  • Module 4 – DVD Video
    A collection of 10 easy-to-perform exercises, with instructions on the correct form to target the hard-to-reach psoas muscle.

Try Unlock Your Hip Flexors for yourself from the official website.


Unlock Your Glutes Review

Body Building - 6 Pack Abs

Unlock Your Glutes review by Brian Klepacki It seems as if every other person is trying to look good, even the men. Especially with the amount of processed goods available in the market, many of you have put on those unwanted pounds. Or, if you’re thin, you’re also caught in another type of dilemma.

The latter are often called “hard gainers”. That’s because putting on weight and building muscles can be extremely difficult.

Whatever type of group you fall into, when you make your very own resolution, it might seem as if nothing really works.

It’s hard to gain muscle, but what is much harder than that is to get that ideal body you’ve only seen in magazines. You blame diet and genetics for the body you were born with, and sometimes, you even come to terms with how you look thinking that there’s nothing you can do about it.

You’d do anything just to get that dream body. You’d wish you had Superman’s muscles. If you’re ultimate dream is to carry around that six-pack, you’d want Brian Klepacki’s Unlock Your Glutes guide. Well, that dream of yours can finally come true. Just turn to Brian himself for help and you can get the whole package with the extras for only $17. What makes this guide so effective is that the methods will really work in just a few weeks’ time. That’s right – you don’t need to sweat it out for months just to see your body’s definition.

Unlock Your Glutes Review

All about Effective Muscle Building

It’s hard to believe that there’s an exercise program available on the net that could actually help you get the body that you want in the shortest time possible. Does the idea of something this good sound too impossible to even grasp? Well, no one can certainly fault you for being a little bit cynical. The world has already promised people so many things, and most of these promises turn out to be fallacies.

It only takes the right person to make that big difference. He has to empathize, to understand what you’re going through. If a person can do this, then you can definitely get your hands on all those wonderful secrets. Brian Klepacki’s Unlock Your Glutes provides you with innovative ways to give you what you want in just a few short weeks.

With Brian Klepacki’s Unlock Your Glutes, you’ll have something that’s been proven to work. You’ll see muscles you thought you never had. In fact, you’ll look leaner and better than ever. Firm up like a supermodel simply by following his video series and reading his guide. Plus, you’ll see that you’ll look lean in all the right places.

The Secret

As you’ll look through the program’s official website, Brian talks about the people he refers to as the bodybuilding mafia. These are marketers who’ve harped about nonsense about muscle gain and weight loss. He hones in on these myths. In fact, you’ll appreciate his no-nonsense approach to health. He’s here to present the plain truth to you so that you enter into the program with eyes wide open.

The Unlock Your Glutes Muscle Building Program is the “skinny guy secret” to looking good. The whole routine takes the approach down to a whole new level. In the years spent in research, Brian has learned that you can actually train your muscles without the help of supplements. More importantly, even if you’re genetically predisposed to being thin, there is a way for you to bulk up.

The Unlock Your Glutes Muscle Building Program has a clear outline of the strategy that includes both training and diet to looking good. And how would you know if this works? As mentioned earlier, Brian considers himself a hardgainer and has therefore struggled with his frail frame in his younger years. As you can see in the pictures, he’s changed considerably with the help of this very program. So, yes, it’s therefore very effective. Brian and hundreds of other customers can attest to this very fact.

Unlock Your Glutes review with DVD
This isn’t about getting ready for a competition. Rather, it’s more about feeling good about yourself. Brian reveals the “skinny guy secret” with the use of a powerful methodology that works for men who need to bulk up or lose weight.

Inside the Book

Here’s what you get from the eBook:

The Top 14 Mistakes To Avoid Before You Even Begin Training – This helps you avoid the usual traps that other people fall for.

The Top 12 Bodybuilding Myths – Know the facts and know to differentiate the right from wrong when it comes to health and fitness.

How To Build Muscle – This is when you start to bulk up.

Recovery Methods – Tells you what to do before, during, and after the gym.

Massive Eating & Nutrition – A meal plan that helps you bulk up further.

Making Sense Of Supplementation – Know how to use the proper and safe supplements.

Injury Prevention & Avoiding The Causes – Elaborates on the correct exercise forms.

Maximizing Hormones For Maximal Muscle Building & Fat Loss – The extra push you need to further success.

Unlock Your Glutes Maximum Muscle Growth Program – Provides you with a day-to-day guide.

Hence, it’s time to stop being a slave and spend needless hours in the gym. With Brian Klepacki’s Unlock Your Glutes, you can finally stare at a beautiful, ripped body when you look in the mirror. Visit his website now and you’ll learn the techniques to getting your body to gain the muscles you badly want.

Official Site


Skinny Guy Workout Plan

How I Went From a Skinny Guy Wanting To Build Muscle To ‘Fit, Strong and Muscular’ In Just 30 Days – By Following a ‘Secret’ Bodybuilding System!

Click here to join Unlock Your Hip Flexors now*

Skinny Guy Workout Plan - Renegade Strength Club Reviews


Like most skinny guys who want to build muscle, I’m a ‘hard gainer’ or ectomorph.

Y’know, I have the thin, fragile body type which seems a far cry from the muscular hulks who span the cover page of bodybuilding magazines or adorn the home pages of muscle gaining websites.

Skinny Guy Workout Plan - Bullworker ad
If you remember or can relate to this ad for an Atlas “bull worker” muscle building machine, then you’ll know exactly what I mean.

Especially this cartoon strip of a bully kicking sand in the face of a wimpy looking guy who’s at the beach with his girl. I’d see it in every comic book I read – and each time, it made me cringe!

Skinny Guy Workout Plan - Bullworker ad
An Adonis-like body always seems like a remote dream – no matter how hard I worked out or trained, no matter how many supplements I took or diets I tried.

Muscle never seems to stick on to my bones.

And then, everything magically changed… once I realized the bodybuilding mistakes I had been making, and followed a proven muscle gaining SYSTEM with this skinny guy workout plan.

This story is about exactly what I did for 30 days to put on muscle like never before and get fit, strong and heavier.

A Word of Introduction About Bodybuilding

Skinny Guy Workout Plan - Weight Lifting

Before I get started, let me bust some muscle gaining myths…

  • Bodybuilding for hardgainers is NOT EASY. In fact, if you’re an ectomorph (a.k.a. skinny guy!) like me, you’ll have to work harder and accept a lesser result than others. That’s just how it is.
  • Muscle gaining takes discipline and consistency. If you can’t (or won’t) put in the effort daily for 30 days to workout for at least half an hour, forget about bodybuilding.
  • It isn’t magic or wishful thinking that’ll bulk you up. It’s just pumping iron, lifting weights, doing push-ups, and following a simple workout schedule. No frills and fancies. No costly gym equipment or memberships necessary.
  • What you eat matters just as much as how hard you exercise. Unless you learn what to eat and when, you can pump dumbbells or do squats till your muscles burn – and have nothing to show for it in the end.
  • Bodybuilding is as much mental as it is physical. You need the right attitude, determination and discipline to succeed at putting on more muscle. Working on your mind while you train your body is critical to success.

Ok, with those general points out of the way, let’s begin.

1. Choose Your Guide


Skinny Guy Workout Plan - Choose Muscle Gaining Program

Like you, I too have struggled to gain muscle for several years. I have tried one system after another. None of them worked.

Ok, so a few did work in the short term. But the gains quickly peaked. Beyond that point, it hardly mattered how much harder or longer I exercised. Nothing happened.

When I started following Mike Westerdal‘s bodybuilding program, I didn’t expect anything to be different.

But it was.

By starting out explaining what a ‘hard gainer’ (ectomorph) was, and why we have so much trouble gaining muscle, Mike set the tone for HOW I would follow the exercise routine recommended in Unlock Your Hip Flexors.

And that helped stick with the skinny guy workout plan!

When you understand what’s going on with your body as you work out, and realize why each component of a bodybuilding program is important, you’re more likely to follow the advice more closely.

That’s why, with UYHF, I didn’t question or hack the system. I just followed it. And that’s also the reason why it worked out so well.

You don’t necessarily have to follow Mike Westerdal’s program. Pick any of the others, if you like. There are some nice ones reviewed here at ‘Bodybuilding Reviews‘.

Once you’ve chosen your muscle building guide, FOLLOW IT.

2. Pick Your Program


Skinny Guy Workout Plan - Muscle Gaining Program

No, it’s not the same thing as choosing your guide.

You see, most guides, trainers and fitness coaches have tailored workout routines for different kinds of people.

Some may be serious bodybuilders who plan to compete in shows. Others may just want to exercise for fitness. A few may need to bulk up for health reasons.

Each kind of bodybuilder has a different set of requirements.

And skinny guy workout programs can be designed to specifically meet those needs.

That’s why you should take the time to pick a program that’s right for you.

  • Think about why you’re working out.
  • Decide your own goals and end-points.
  • See if a program will be suitable to your physical capabilities.
  • Check if you have access to any special equipment or resources that are needed.

Then pick your bodybuilding program. Unless your proposed exercise plan is one you can get excited about and embrace wholeheartedly, trust me… you won’t stick with it for 30 days (or more).

3. Buy Your Equipment


Skinny Guy Workout Plan - Muscle Gain Equipment

Not all exercise workouts require costly or specialized equipment. But almost every muscle gaining program involves lifting weights and doing certain exercises.

You can make do with household items for most exercises. Any heavy piece of metal, like a flat iron or pipe, can serve as weights. A doorway with a horizontal frame can become your pull-up crossbar. And there’s nothing wrong with doing push-ups on the floor or using a couch or chair as an exercise strut.

But sometimes, it can be a smart investment to buy some exercise equipment.

I bought a pair of dumbbells with detachable weights of 1 kg. each. It was very reasonably priced, at around $3 per kilogram.

The advantage with buying weights is that it was comfortable to lift them, and I could make more precise adjustments as I progressed through my program and gained muscle.

One reason I liked Mike Westerdal’s ‘Unlock Your Hip Flexors’ guide is that it offered multiple options as alternatives for a skinny guy workout plan.

If you want to do an exercise or workout, Mike suggests various ideas – buying equipment, re-purposing something around the house, or even doing an equivalent exercise without using equipment at all.

That’s nice. It lets you tailor a exercise routine to your circumstances. After all, not everyone is looking to spend a small fortune on bodybuilding!

Where to get your exercise equipment?

Skinny Guy Workout Plan - Where To Buy Muscle Gaining Equipment

The best bet is to visit a sports store near home. Most shops have expert salespeople who can guide you to making the right choice.

If that isn’t an option, you can order gym equipment online and have it delivered to your home.

Of course, if you have access (and a budget!), you could sign up for a gym membership where you’ll have a range of machines and weights to use.

4. Decide Your Workout Schedule


Skinny Guy Workout Plan

Remember what I said about discipline being most important to achieve your bodybuilding goals?

Well, it begins by setting yourself a routine which is convenient and comfortable, fits into your regular daily activity schedule. Otherwise, if you have to struggle and suffer to find time to exercise, you’ll be tempted to give up soon.

So the first thing is to decide WHEN you’re going to exercise.

There’s advantages in doing your workout early in the morning. And later in the evening. And any time in between.

In other words, it doesn’t quite matter!

Just make sure you get it done. At the same time every day. So you’ll establish a routine.

Personally, given my work day, it made more sense to exercise in the evening (around 5 p.m.). So I’ll drink a cup of coffee at five ‘o’ clock and exercise for the next 45 minutes.

Mike Westerdal himself works out in the mornings, soon after waking up. Your preference is what matters.

Once you’ve assigned time out of your daily cycle for exercise, it’s time to formulate your skinny guy workout routine – what exercises you’ll do, how long you’ll do each one for, what sequence will you follow, and how long you’ll rest in between sets.

My Bodybuilding Skinny Guy Workout Plan


Skinny Guy Workout Plans

I promised to outline exactly what workout pattern I followed to gain muscle in 30 days following the Unlock Your Hip Flexors program – and I will.

Here is a brief outline of my exercise regimen. If you don’t know what a particular exercise is, don’t worry. I didn’t either. And no guide will explain everything fully.

The good news is that there are countless YouTube video tutorials that explain each exercise with live demonstrations.

Just watch them for a few minutes, listen to the trainer explain the vital points to follow, and then go ahead and do the exercise.


I start my workout with a set of 6 warm-up exercises. I do each one for 8 ‘reps’ (repetitions) using a 2.5 kg dumbbell, taking short 10-30 second breaks in between.

Warming Up

  • Warm up exercise #1: Lateral dumbbell raise
  • Warm up exercise #2: Bent over lateral raise
  • Warm up exercise #3: Bent over Y-raise
  • Warm up exercise #4: Shrug
  • Warm up exercise #5: Dumbbell front raise
  • Warm up exercise #6: External rotation lying on side

This will typically take 10 to 12 minutes, after which the regular workout begins.

Renegade Strength Club Workout Exercises

  • 1. Bodyweight Prisoner Squat: 8-10 reps, 3 sets
  • 2. Bench Press: 7-8 reps, 3 sets
  • 3. Military Press: 7-8 reps, 3 sets
  • 4. Hammer Curl: 7-8 reps, 3 sets
  • 5. Inclined Dumbbell Row: 7-8 reps, 3 sets


  • Even the ‘Beginner’ workout in UYHF has way more exercises than this. I adapted the routine for myself, and only do these routines. It worked well. Maybe, if I’d pushed to do the entire recommended workout, my muscle gain would have been faster (or greater)!
  • While starting out, I did only 1 set in each exercise. In a few days, as my muscles got toned and stronger, I was able to step up to two sets. A week or so later, I could manage 3 sets of each comfortably. That’s how rapid muscle gain can be.

Once again, I’ll stress this important message.

More than your workout routine and what exercises are in it, what matters is that you exercise REGULARLY. Which is why discipline is high on the list of things that define your muscle gaining success.

Even if you’re a hardgainer (ectomorph), you can gain muscle nicely by working out on a system.

5. Plan Your Bodybuilding Diet


Skinny Guy Workout Plans - Bodybuilding Diet

What you eat determines how nicely your muscles bulk up.

Too many bodybuilders work out enthusiastically – but drop the ball when it comes to eating right.

Many don’t care to inform themselves about the best bodybuilding diet and nutrition plan. Make sure that the program you follow has advice about what to eat and when.

Mike Westerdal’s ‘Unlock Your Hip Flexors‘ comes with a detailed meal plan including instructions on how to plan, cook and eat for the best muscle gaining outcome.

Like your exercise plan itself, your diet plan will need tweaking to fit your preferences and situation.

Maybe you can’t cook and eat 6 meals a day. So you’ll have to work around that constraint. Or maybe you have food allergies that must be taken into consideration.

Some people cannot consume the necessary nutrients through food alone and will require extra supplements to make up the deficit.

Whatever it takes to get your bodybuilding diet going, you must make sure you manage it. That’s because all the effort you put into workouts will go to waste if you don’t back it up with an adequate nutrition.

Eat right, and you’ll gain muscle – fast!

6. Psyche Yourself Up


Skinny Guy Workout Plans - Get Psyched Up

If you’re not in the habit of exercising regularly, sticking to a workout plan can be the hardest thing in your life.

I faced this challenge almost daily. When the clock ticked around to 5 p.m., a strange reluctance seemed to set in. My mind started furiously seeking excuses to delay starting my workout.

Luckily, Mike Westerdal’s ‘Unlock Your Hip Flexors’ has an entire section in it devoted to psyching oneself up for exercise.

It helped.

Also, my intense desire to gain muscle at least this time helped. This was going to be the skinny guy workout plan that actually works for me!

Strangely enough, the resistance was only to getting started. Almost never was I tempted to give up midway through a workout. In fact, I didn’t even cut short a routine except once (when my arm ached so badly, I did 5 reps instead of 8 in a set).

So knowing that the hardest part is to begin, I developed a ‘cheat’. I’d fool my body by pretending to ignore the clock – and then, suddenly, jump up, grab my dumbbells, and start warm up exercises.

Of course, all through the day I also kept reminding myself about the importance of my program – and reassured myself that it wasn’t in vain this time, by flexing my arms and watching those biceps pop up nicely!

It true. Nothing succeeds quite as well as success. And seeing some results show up from bodybuilding can be the best motivation to get going on your workout daily.

7. Stick With Your Skinny Guy Workout Plan


Skinny Guy Workout Plans - Stick It Out

This is the final piece of the bodybuilding success puzzle.

But it’s by no means the least important.

In fact, looking back at past attempts of failed muscle gain, I believe it’s one of the most vital aspects of bodybuilding.

Stick with your skinny guy workout plan.

It takes at least 30 days to see meaningful muscle gain.

So make a commitment that you’ll stick with your workouts for at least a month.

That promise you make to yourself will be the biggest factor that determines whether or not you’ll gain muscle.

By putting these principles into practice, in just 30 days I went from ‘skinny guy’ to fit, strong and muscular.

You can do it too.

Just pick the right program, follow it with persistence, and enjoy the results.

Here’s wishing you happy muscle gains and better fitness!

So You Want To Learn How To Gain Muscle?

For a comprehensive lean muscle building diet plan, check out Mike Westerdal’s Unlock Your Hip Flexors which offers a valuable bonus guide to eating the right way for muscle building. Learn more here, or visit the official website at this link for details:

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Unlock Your Hip Flexors - Mike Westerdal's Bodybuilding Program



Lean Body Hacks Review

Six Degree Flow Review

Lean Body Hacks is a revolutionary diet-cum-workout program that will prevent you from getting injured or being in pain, while burning fat and building muscle – in less than one hour per session.

This program is a very simple, fun, and even painless way to lose unhealthy fat, watch the inches disappear and even eliminate the distress of your physical and mental health due to your weight.

Understanding The Lean Body Hacks Program

This program will return you to feeling powerful and graceful in your movements, and definitely change the way you fit into your clothes. You will be longer and leaner than you’ve ever been before.  Additionally, you will have energy all day long without crashing mid-afternoon, you will say goodbye to anxiety and tension, you will get rid of all those old aches, pains, and injuries, and you will sleep like you have never slept before.

Lean Body Hacks is a revolutionary approach to flow and movement. It will rewire your body and improve your quality – and even quantity- of life. The only thing you need to flow is to exhale, down-shift, and recover.

Lean Body Hacks Review

Randy Smith is the creator of this revolutionary program. If you knew him before, you might be surprised to see him being coordinated and performing martial art and more. See, Randy had disabilities that made exercise very difficult, both physically and mentally. When he would try to push himself, he’d either injure himself, end up in severe pain, or feel hopeless that his body wasn’t showing any improvements in either health or fitness.

Once he discovered Lean Body Hacks, he was able to heal those old injuries, recover the range of motion that he lost, and began to see major changes in appearance without any effort. He was able to use flow to change his body, but also he was able to change his mind and mood as well.

How Does Lean Body Hacks Burn Off Calories?

Why is it that Lean Body Hacks – as simple and smooth as they are – make such major changes to your body? When you use these hacks, you’re not really sweating very much, but you’re giving yourself an internal workout. Flow burns off the fat without causing injuries. It helps you to downshift and put your focus on smooth movements. LBH regulates your nervous system and normalizes your cortisol levels.

Everyone can truly understand how having manageable levels of stress is much better, since high levels of stress will cause your body to retain fat. Positive stress, called eustress, will help to get rid of that negative stress, or distress.

Lean Body Hacks

What Makes Lean Body Hacks Special?

With Lean Body Hacks, you can expect to increase your own ability to express power in your workout without putting forth more effort. You will be able to recover much more quickly from accidents, destabilizations, and more. You will be able to be much smoother in all of your movements- moving with much more grace and suppleness. You will have much more energy flowing through your body through the day, which will dramatically improve your mood, attitude, and your perspective.

You will get rid of those chronic and acute pains that are causing you to have a decreased quality of life. You will keep injuries from occurring by strengthening the connective tissues, joints, and improving response time.

Most yoga movement and exercise coaches tell you to push yourself a little past what you’re comfortable with. They don’t understand how to advise you how to keep from stepping over the edge and ending up injured. They don’t understand how to advise you on how to recover safely from it.

However, Randy believes that flow should never hurt. When using the Lean Body Hacks, you will be turning your awareness inside yourself, your own breath, alignment, and motion. There are definite markers that will show you whether you’re still in flow or you’re approaching force or fear. When you try to fearfully or forcefully resist a particular motion, you are increasing the probability of problems.

Benefits And Drawbacks – Lean Body Hacks Review

As with other programs, there are some good things and possibly some bad things about Lean Body Hacks.

The Good

* Lean Body Hacks is an extremely versatile product that is easy to use- this means that you’re more likely to use it after you purchase it. It is very user friendly.

* Lean Body Hacks has been enhanced for quality sake.

* Lean Body Hacks is very portable- you can put it on your thumb drive to take it to different computers, you can put it on your mobile phone or tablet, and it works with Windows PCs, both desktop and laptops.

* Lean Body Hacks comes with a 100 percent money back guarantee. If you’re not satisfied with the program in sixty days, you can return it, no questions asked.

The Bad

So far, I’ve seen nothing negative in all the Lean Body Hacks reviews. It is a very good program that everyone should consider using, especially if traditional workouts cause you injuries, aches, and pains.

Lean Body Hacks Review

Finally, Lean Body Hacks comes highly recommended. Randy Smith comes to you with personal experience of having difficulty understanding how to work out and even being unable to effectively workout due to his chronic pain problems. This led to him becoming obese early on.  However, once he discovered flow he was able to fight back against that pain and those injuries to create a healthier, more in shape physique.

Lean Body Hacks will redirect your focus to your internal rather than your external workouts. Breathing is emphasized- once you’re able to breathe properly, you’re able to work out much better. This program is a form of diet and exercise that will get you into shape the way you have always dreamed of being, regardless of any old injuries or aches and pains that you have as a result of past workouts. Since Randy has experienced all of this, his workout program, Lean Body Hacks is very trustworthy.

If you’re tired of being unable to get in shape due to various reasons, then give Lean Body Hacks a try – you’ll be glad you did.

Get more information from the official website – click here now.

Go to the Official Site



Hyperbolic Stretching Review

Adonis Ratio Review

– The True Facts About Alex Larsson’s Best-Selling Bodybuilding Program

Click here to download Hyperbolic Stretching now*

This Hyperbolic Stretching review will help you decide whether or not to try it out. Body building programs that are created to help men build up muscle will contain some sort of exercise routine. The popular Hyperbolic Stretching exercise program is no different.

This program is built on a twelve-week schedule that will vary depending on how out of shape your body is from the perfectly sculpted male form. If you are very skinny or you have a lot of extra body fat, then the entire twelve weeks might even need to be extended over a longer period.

As with any program, if you are interested in the Hyperbolic Stretching Exercise program, then you must take some time to get to know the creator of the program.

Let’s talk a bit more about who Alex Larsson is before you can understand how his program will work with your body building efforts.

Alex Larsson is the creator and developer of the Hyperbolic Stretching exercise program. This program is a unique and revolutionary twelve-week program that guarantees that you will lose weight and therefore have a body that is muscled and toned – one that you’ll be happy to show off.

Alex spent his adult life learning more about the relationship between exercise and nutrition to the human body. He has worked with some of the biggest names in the nutritional supplement industry, adding to his knowledge and research of how to build up lean muscle mass and burn off fat.

Using his own academic credentials and his experience in working with the best of the sports supplement companies, he came up with the idea of the Hyperbolic Stretching Exercise Program.

Hyperbole Stretching

 What is the Hyperbolic Stretching Program?

The Hyperbolic Stretching Exercise Program is a twelve week program that works with your own personal body type, helping you to create a customized meal plan and the best exercise plans for you, in order to facilitate muscle growth and fat loss.

Studies have shown that many men are very unhappy with their bodies, and want to build up their muscle and lose fat. The important thing to keep in mind is that there is a wrong way and a right way to achieve these results.

The Hyperbolic Stretching Program is foolproof because it is backed with scientific research, as well as Alex Larsson’s personal experiences and expertise on this subject. This makes him the best guide for your journey to losing fat and building muscle.

The basis of the Hyperbolic Stretching Exercise Program is the golden ratio of 1:1:6. The focus is both nutrition and exercise routines in order to reach this perfectly balanced ratio instead of focusing simply on getting big and bulky, which can make you end up looking quite disproportionate.

The approach Hyperbolic Stretching takes is original – the focus is more on fitness in order to achieve the perfect male body, instead of simply bulking up your muscles.

This golden ratio is based on the god Adonis, who is said to have the most appealing proportions found in nature. The Hyperbolic Stretching Program helps you to get as close as possible to achieving this with your own body, based on your personal diet and exercise needs.

This program is perfect for those who are new to diet and exercise and want to have a perfect physique in twelve weeks, considering both fat loss and muscle growth. This program contains a step by step process that will lead you through the details of finding the right exercise and diet program that is based on your own body.

The program bears in mind that diet and exercise is not a “one-size-fits-all” program, and is based on the belief that everyone’s needs are unique.

Regardless of current activity levels, or weight/training stamina, this Hyperbolic Stretching review should help decide if the program will fit your needs. It is tailored to meet the needs of every individual in a perfectly practical and streamlined way to achieve results in a specific time period without using any chemical or synthetic drugs or other products.

Hyperbolic Stretching review

Hyperbolic Stretching Review – Pros

–> This program is perfect for everyone, no matter what their age or fitness level because it can be tailored to suit individual needs.

–> It has customized meal plans according to each individual body type and the exercise program is mapped out with specific reps ideal for each individual.

–> The Hyperbolic Stretching program is in a very easy to understand and follow approach covering exercise and nutrition.

–> It outlines those foods and exercises that should be avoided. You will find that the exercises are very versatile and challenging, and you are guaranteed that monotony will not be an issue.

–> If you’re not happy with the results after 60 days, there is a money back guarantee.

Hyperbolic Stretching Review – Drawbacks

Though this is a wonderful program, the Hyperbolic Stretching definitely is not for everyone. If you have any health problems, especially with your heart, you should discuss it with your doctor before you get started.

Additionally, it is not recommended for those under the age of 18 because of the fact that it is so challenging and contains lots of difficult training.

Should You Get The Hyperbolic Stretching Program?

If you want to build and sculpt a perfect physique, then the Hyperbolic Stretching Program is very effective. The point is to get your body as close as you can to the proportionate “golden ratio”, achieving a much more balanced physique instead of bulking up.

The closer you get to this perfect ratio, the easier it is to lose weight and build muscle more naturally.

Your body will take over and do it for you. So, if you’re looking to lose that stubborn fat and build that smooth, lean muscle that will make you much more confident about your appearance, and give your self-esteem a nice boost, this program is definitely worth trying out.

Try Hyperbolic Stretching for yourself from the official website.
Go to the Official Site


Anabolic Running Review

Workout Finishers Review

Anabolic Running will show you everything you need to know about metabolic exercises. These are the types of exercises that you need in order to burn fat and get ripped.

Of course, keep in mind that these anabolic running techniques don’t just increase the quantity of calories from fat that are burned through the workout, but they further help to increase the number of calories from fat that you will burn after you complete your workout.

That is why they’re called metabolic exercises – they increase your metabolic “afterburn”.

The afterburn created by these workout finishers can keep your body burning fat for around 2 days after you work out. With the Anabolic Running program, you will turn your body into a Fat Burning Machine.

The best thing about this program is that you will not have to give up or change your current workout program if you don’t want to. The techniques revealed in this program are simply meant to be added on to your current workout, and will make a huge difference in how you burn fat.

There are 51 never seen before metabolic workout tips and 119 exercise modifiers that are guaranteed to get you ripped without giving up any of your favorite exercises. These anabolic exercises and metabolic workouts will put your metabolism into overdrive. This could be what you’ve been missing in your current workout program.

Meet Joe LoGalbo

Joe LoGalbo is the creator of this program that will help you get past that dreaded fat loss plateau. This metabolic workout plan was made to help individuals lose fat – not muscle. In fact, you’ll gain muscle with this workout program. The more muscle you have, the more fat you’ll burn.

Joe is a fitness trainer, who isn’t scared to be honest and admit that he was once very unfit and obese. In fact, the story he shares in a frank letter on his website may sound familiar to many readers of this Anabolic Running review!

This actually has proven to be a major benefit for him because he has first-hand knowledge and understanding of the hurt, difficulty, and humiliation that come from being fat and flabby, to getting that hot body that you’ve always wanted, but could only imagine.


Anabolic Running reviews

So, what exactly is included in Anabolic Running?

The Anabolic Running program works on the premise of metabolic stacking, which is the act of using a specific running technique and formula that has been specifically designed with four specific variables in mind. If you remove just one of these variables, then the impact the workout will have is greatly diminished- you will not be getting the maximum benefits.

The four variables are:

1. Density

2. Active Recovery

3. Strategic Rest Periods

4. Limited Volume

Anabolic Running contains 51 never seen before metabolic workout tactics and 119 exercise modifiers that are guaranteed to get you ripped – without giving up any of your favorite exercises. This is a four week program that was created to be complimentary with your regular workouts.

There are video walkthroughs showing you step by step the exact technique of each of the finishers in the plan as well as The Simplified Diet Plan that will give you very simple, but effective dietary advice. These workouts were designed to get rid of your fat tissue within a short period of time (just 8 minutes, twice every week!).

Additionally, it offers you information as to why these exercises act the way they do.

You will not be required or even expected to give up any of your favorite workouts in order to get the benefits of this Anabolic Running program.

Just as the name suggests, these exercises are meant to finish off your workout quickly and at the same time offer a very significant boost to your metabolism over the next twenty-four hours or more. This is the perfect addition to your current workout program. The science behind the metabolic stacking method is that you will be altering more of your workout for the better.


Anabolic Running Review

Advantages and Disadvantages of the Anabolic Running Program


Just like any program, the Anabolic Running program has both advantages and disadvantages.

There is one thing that is getting people excited about this program is the length of time the workouts take. Joe doesn’t believe in carving out many hours each week for cardio, so the Anabolic Running review program targets the core muscle groups in small, but quite intense bursts. The result of this is that you have a great amount of fat loss in a short period of time, which is a major advantage for anyone.

The fact that there is a video walk through of each and every exercise is a major plus. While it is true that pictures and text are wonderful when it comes to an exercise program, you can’t deny that seeing the strategy with your own eyes is so much better.

The nutritional aspect of the program is very easy to understand. There is lots of information about exactly what you need to know regarding nutrition and fat burning without having to have an expert nutrition degree to know it.

You will not be expected or required to give up your current or favorite workouts in order to get benefits from the workout finishers program. Just as the name states, these exercises are meant to be quick and convenient workouts, boosting your metabolism for at least twenty four hours after – even longer in some cases.

The program offers a sixty day money back guarantee – if you’re not satisfied, you can return it within sixty days for your money back.

The program comes with lots of special bonuses.



The Anabolic Running program is not a miracle fat loss cure. It won’t help you lose weight and gain muscle unless you put for the effort. You must be willing to do the exercises correctly in order for them to work for you.

My Anabolic Running review

Anabolic Running review
Overall, as any Anabolic Running review reveals, this is an excellent workout program that you can add to your current regimen and see some major benefits. You will turn your body into a fat burning machine for up to forty eight hours after you use these.

The key is that the exercises serve to boost your metabolism because they are helping you to gain muscle and therefore increase your metabolism. The more muscle you have, the more fat you will be able to naturally burn.

This product is definitely one that you should try if you want a boost to your current program.  A convenient refund guarantee lets you try it out without any risk or obligation.

You can learn more from the official website – click here for details.Go to the Official Site


Tone Your Tummy Review

Tone Your Tummy review
Ask around – your friends, colleagues, and family – and you’ll come to realize that people can actually be insecure about their body. Men and women want to look good. Media plays a big role here because they’ve come to portray slim people as attractive. Whatever the case may be, you deserve to feel good about the body you have.

You can’t hide your body in thick clothing and expect to go on with life. Parade around in whatever outfit you want to wear and feel confident about it. That’s exactly what you deserve and it’s time that you do something about it.

Unfortunately, gym memberships may be quite pricey. Cosmetic surgery may be even more expensive. You’re trying to look for a way to lose weight without breaking the bank and the answer might be in Todd Lamb’s Tone Your Tummy.

What’s the secret to fat loss?

Todd may have the very answer you need. After all, he’s a Nutrition Specialist and Personal Trainer. He wanted to create a specific program that draws from everything he’s learned over an extensive and successful career. His main goal is to provide you with the advice you need and deserve. Take a look at his website because it exposes shocking truths and amazing secrets that you’ve never even thought about.

All about Tone Your Tummy

Tone Your Tummy comes with a free video that provides you with a list of surprising foods that burn belly fat naturally. Yes, you’ve read it correctly. Food doesn’t have to be your enemy here. You just need to know the difference between healthy and unhealthy. If you eat right, you’ll see a big difference in how you feel and look.

As you read more into the guide, you’ll also come to realize that there are foods that are actually unhealthy, though you were led to believe that these were actually good for you. You’ve been wondering why you haven’t gotten rid of that body fat when you’ve been watching what you eat. Todd will point out the mistakes you’ve made.

Tone Your Tummy has been touted as on of the top-selling weight loss guides available in the market. It’s basically a bible that gives out secrets to help you say goodbye to stubborn belly fat for good. And unlike other fat loss programs, you aren’t required to purchase expensive exercise gadgets and bottles upon bottles of fat burners. Your greatest weapon will be the knowledge you’ll get just by purchase the guide.

Tone Your Tummy bonus
You may ask, should you even trust Todd Lamb?

It might be helpful to know that he has been in the health industry working as both a nutrition specialist and a personal trainer. Hence, he has garnered a good amount of knowledge to come up with an effective program. He also did research to back up his claims and the end result is something he’s truly proud of.

The Specifics

So, what do you get when you purchase Tone Your Tummy? Here’s a breakdown:

You have short but effective exercise programs that you can fit easily into your busy schedule. This is good news because you don’t have to be a gym rat just to get the results you need. In fact, Tone Your Tummy only requires 30 to 45 minutes of your time three times each week. It’s all about doing the right kind of exercise because that already makes a world of difference.

You’ll also be given a list of healthy foods that burn belly fat naturally. You’ll get to know the items you need to hone in one whenever you hit the grocery and what you need to avoid. When you eat right, you’ll be able to successfully lose inches around the waste.

You will also be given access to detailed illustrations with of the exercises you can do. Don’t worry about being able to pull these off because Todd promises you that you’ll be able to easily follow the recommended routines. More importantly, you’ll be able to pull off the movements correctly. The illustrations are there to provide visual support in case you don’t understand the written instructions. Most the exercises you find in the manual aren’t the ones you’ll learn from the gym.

The Feedback

Tone Your Tummy review
Here’s what you need to know about Tone Your Tummy:

Many can attest to the fact that it works. In fact, you can find pictures of people going through the dramatic changes. You can achieve fat loss with Todd’s help.

It’s easy to understand and implement. You get a manual that’s filled with written and illustrated instructions. Moreover, the exercises don’t take too much of your time.

No add-ons. You don’t need to buy expensive equipment or pills to further the results.

It’s flexible because it works with your schedule and it gives you an array of choices for your meals. Hence, you actually get to enjoy what you eat.

Give ‘Tone Your Tummy‘ a try. Learn more about the breakthrough program here on the official website

Official Site


Optimum Gold Standard 100% Whey

Whey Protein Powder
For Muscle Growth And Recovery


If you’re looking to build muscle, whey protein shakes can be your ideal bodybuilding supplement. Optimum Gold Standard 100% Whey is the category leading brand in this space, having won awards and topped charts with rave reviews for many years.

That’s no surprise when you consider how it is packed with whey protein isolates, over 5 grams of branched chain aminoacids and is rich in glutamine.

Mixing Optimum Gold Standard Whey into an energy-rich protein shake is easy and quick.

In a nutshell:

  • * 5.15 lb tub of whey protein
  • * Chocolate flavored
  • * Rich in whey protein isolates
  • * Instantized for easy mixing
  • * 5 grams of BCAA per serving
  • * To maintain and increase muscle mass

Order Now – Click Here


What Makes Whey Protein Appealing For Bodybuilding?

Muscles need protein in the form of its aminoacid building blocks to repair any damage and to add bulk. Whey protein is a popular choice for two reasons. It is quickly digested and absorbed after eating or drinking. And it is loaded with the right kinds of amino acids – BCAA (branched chain aminoacids) and Glutamine – necessary for your body.

Protein isolates are among the purest form of whey protein, and Optimum Gold Standard 100% Whey has 24 grams of it per serving. There are few additives and the supplement is low in fat and cholesterol, making it safe for many users including those with lactose intolerance.


Why Is Gold Standard Whey Such Great Value?

It’s easy to compare brands in terms of value. Look at the price of your protein powder formulation and calculate the cost per serving by dividing this figure by the number of servings. You’ll find that Optimum Gold Standard 100% Whey gives you stunning savings at a cost of barely 72 cents per serving – far lower than any comparable brand.

It differs from other popular brands of whey protein isolates in certain essential ways also.

* It has fewer non-protein calories, with a serving of Gold Standard 100% Whey providing 120 calories as against the 140-160 calories in other leading brands.

* Each serving only contains 1 gram of fat, a level matched only by Platinum Hydrowhey.

* Gold Standard Whey is faster to digest than cheaper brands like Performance Whey, though a bit slower than Platinum (which is far more expensive, though).

* Optimum Gold Whey has whey protein isolates, whey concentrate and hydrolyzed isolates, a rich combination that maximizes amino acid load per serving.

User reviews and testimonials tell the whole story. Here are just a few comments shared on the company’s website:

“We’ve tried several brands of whey protein powder. Gold Standard is the best tasting” – Joe G

“The flavor isn’t too sweet or chemical. It’s very good.” – E.K.Duede

“I believe this is one of the best supplements available in the market today. Here are the reasons why…” says Sumer, a biotechnologist whose in-depth review on Amazon.com was found useful by almost 3,000 customers.

How To Use Optimum Gold Standard Whey?

The advantage of an instantized whey protein isolate like Optimum Gold Standard is that you don’t need a blender or shaker. Just scoop out the best protein powder into a glass, add 6 to 8 ounces of water and stir for 20 seconds with a spoon. You can also use milk or another favorite beverage instead of water.

For a tastier drink, you can use a shaker or blender to mix in fresh or frozen fruits, coconut, peanut butter or flaxseed oil. Some bodybuilders like to add amino acid supplements or concentrated carbs to their protein shake for greater nutritional value.

Another interesting way to take your daily requirement of Optimum Gold Standard 100% Whey is by adding it to yoghurt, oatmeal or with your breakfast cereal. Whey Gold can even be added to baking mixes, so your muffins and cookies can be enhanced with healthy protein.


What Is The Recommended Dose of Whey Protein?

As a rough guide, you will need to eat 2.5 grams of protein per kilogram of body weight. A portion of this requirement will be met by your regular bodybuilding diet. The remaining amount can be taken in the form of Optimum Gold Whey.

Health specialists and nutritionists recommend spreading out your protein intake over many small meals over the course of the day rather than stuffing it into one or two big ones.


Are There Any Problems With Taking Whey Protein Supplements?

Optimum Gold Standard 100% Whey
contains dairy derived from soybeans. It is intended for use as a dietary supplement, not for weight loss or any specific health condition.


* Please Note: Use of this review is subject to the site disclaimers, product review disclaimers and affiliate disclaimers.

Disclosure: The owner of this website may receive a commission when you click through the links on this website and make a purchase. This helps us continue to operate this website free of cost to our readers.




About the Squat

Type: Compound
Level: Intermediate
Muscle Groups: Quads, Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbells

VIDEO: How To Do Squat


Squat Instructions

1. Set up with the barbell just below shoulder height and loaded with your chosen weight.

2. Stand under the bar with your feet apart.


Face Pull

About the Face Pull

Type: Isolation
Level: Intermediate
Muscle Groups: Shoulders, Abs, Upper Back
Equipment: Bands

VIDEO: How To Do Face Pull


Face Pull Instructions

1. Take a split stance, arms held straight out in front and pronated.

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