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Index
Cover Page
Title Page
Copyright Page
To Pete H
Disclaimer
Contents
Foreword The Many Roads to Strength by Brooks Kubik
Opening Salvo: Chewing Bubblegum and Kicking Ass
1. Introduction: Put Yourself Behind Bars
Part I: Shotgun Muscle
2: Iron Hands and Forearms: Ultimate Strength —with Just Two Techniques
3: The Hang Progressions: A Vice-Like Bodyweight Grip Course
4: Advanced Grip Torture: Explosive Power + Titanium Fingers
5: Fingertip Pushups: Keeping Hand Strength Balanced
6: Forearms into Firearms: Hand Strength: A Summary and a Challenge
7: Lateral Chain Training: Capturing the Flag
8: The Clutch Flag: In Eight Easy Steps
9: The Press Flag: In Eight Not-So-Easy Steps
10. Bulldog Neck: Bulletproof Your Weakest Link
11. Calf Training: Ultimate Lower Legs—No Machines Necessary
Part II: Bulletproof Joints
12. Tension-Flexibility: The Lost Art of Joint Training
13: Stretching—the Prison Take: Flexibility, Mobility, Control
14. The Trifecta: Your “Secret Weapon” for Mobilizing Stiff, Battle-Scarred Physiques—for Life
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique
16: The L-Hold Progressions: Cure Bad Hips and Low Back—Inside-Out
17: Twist Progressions: Unleash Your Functional Triad
Part III: Wisdom From Cellblock G
18. Doing Time Right: Living the Straight Edge
19. The Prison Diet: Nutrition and Fat Loss Behind Bars
20. Mendin’ Up: The 8 Laws of Healing
21. The Mind: Escaping the True Prison
!Bonus Chapter!
Pumpin’ Iron in Prison: Myths, Muscle and Misconceptions
Acknowledgements
Photo Credits
Index
Footnote
Ch01
*
Ch02
*
Ch07
*
Ch12
*
Ch19
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