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This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.rack, with a best of 21 8 in the long jump. He s also been all-conference in baseball. As a free safety and kick returner, he led our team in interceptions, punt returns---three that he ran back for touchdowns---and kickoff returns---four that he ran back for touchdowns. At the state championships this year he had two interceptions, one that he returned for a touchdown. Zack is 5 11 , 170 pounds, runs a 4.6 forty and has a 31.5 vertical jump.<br>Another outstanding athlete is Andy Hock. Hock is a punter, kick returner, and was a three-year starter at fullback. He has 3709 career yards rushing, which includes 58 rushing touchdowns and 15 games over 100 yards. At the state championships this year he rushed for 198 yards and made three rushing touchdowns. Andy was also two-year starter in basketball and a three-time state qualifier in track---he holds our school record in the triple jump at 43 5 . Andy is 6 0 and weighs 195 pounds.<br>Next is John Schmitz, who has been a 2-year starter for us at halfback. Last year he rushed for 1629 yards, averaging 16.5 yards per carry. In the state championships this year he made an 82-yard touchdown run, and in the second round of the playoffs he made a school record of 307 yards rushing on just 11 carries. He s a three-year state qualifier in track, holds the school record with 38.7 seconds in the 300-meter hurdles, and had 24 wins in his senior year on the wrestling team. He s 5 9 and weighs 170 pounds. <br>Finally, Nate Rolland did a great job for us as starting quarterback for the past two years. He threw for 2710 career yards and 39 touchdowns, against only six interceptions. He was a two-year starter in basketball and baseball, and a state qualifier in the pole vault. He s 6 0 , 175 pounds, and is a National Honor Student with a 3.72 GPA.<br> <br>BFS: Is there are player that you are especially excited about for this season?<br>JH: Junior Nick Kolb, who plays offensive guard, is already getting recruited by Division I schools. He s 6 5, 280 pounds, and has great feet and good overall hip power. He s been a start|H~"ڪo/ '4[^kY]&nW+x朜 Z M("J{C4^~%P*HyehiS.ޣŸ:z`@BV"Xa|~Y&UD:&ߓپYj8_;6JAN.3 ūi 3<.O-aOYq'rMC>;%?/EjhO`Xyv[]1`[X.iF[~FO#_Lj^C.˄GŌci@#4>YU|~,~̕ J.3]ѭtK{hRuPZiUPO?f I2RI 'G,A_''_t_[4- z9E[XK2@?VXC.K"Xߪ="?9Sw񀟆t %g 6/mEʴ9=mL8]I"FB2g0~E?XF1p2d qHh+yT0 $j^zoΖyG[}Sg3%:?sXl3#L@d:nr(h:R?2 >w pJ{.e0j #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz4V]զ~k/a"r-SvU'›bo+Sڔ5|0aǚY&I3#ql#5!O>2{䇐RG'KzM k?UP8]T/~vuݫ_!qeT 6r̚4JWF+O=`LLMLj`÷tRܔ7Af? ?J ĊTS!><<iDlF mgpL2"M3Q~!r<͒j(vC`e}@2TLH :3ǷmƟ_as-뻋{MԋKv4yk\N3 b i]ЀɲP`nW^N>QUT-nH~?KqX琲됭G ixkNh9E7~@zoXϓ5)wr9x! 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