JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? UmReP'pB؎I2ҹRlG5RH\v>]Wu|A= 3Ջ7)pq\3g 8 [:\Wn=:H<犮{_X$A Ұ^n&n02{Y[͍t;ZO<U،֢8#4KE6yDf41zw4ƐonGd@gsh#֎b2 1GK+K[>t-ix⨧u?UPmi7 bV/ r,&\LºFLA$QֲfV{QVuֻ{:w 0A{ݞ¢yTe`~Q"Yr~o5vYiB{uӁV#Em ݉=RiΟ4)Ɍa䶙n^ҢyR&'N*}OJ!f_!؅HlSxOwx~z WO\5rv$~U%upnǰxwPx݆.9$Bxĉ9D(a5PiV*8ffV*u4gdFUX }[m1-S?V6llq.kX(I#6pz428{iݭtݑ,ֵTc]q>[1L>.&Z"9O@"gqԧ%ڤz7$dN͋Kv v2O2oA:rJMB0Er*,' 5f,:4Mc #UGQ*i"[=D9oS׼mhM;:yq{SHwk) Ʋ`{,"^T#DFvc{bկ1q;lƫٳuTIQ.V9قOSER'+|TdN}dpyE=5HXM^׵6ukHf䞵D[Jn)摓?*3ɭ Kxu8)FwuV ةVkHQ _MեX%DcxcIrsA$G4.SX-!ieoQJa;ZE:";Fºzo|K,p븘.{u.I;j&;tYuIu8]L^m 94Cc%̀0UO5˛۸l԰omIJSJMlia\Y=҉#a5"pL*P˜du./4ZEWp=x"13ޅP$U*gSLg֕!Hn|Le{{}p[ %ks l_z.O~hB9xw)gkx%uG5; "恮&Xeڹo^%ssHs} c; ~5TLxƒ=RA cӎb1ֹk 8VV$R gkgU=f=6in.u KEzx>=&+%Aخp$zO8:*9$ts$݅9J@Ч.9c@8vI( l YEr}֑ː: &ḑҬFxCPjMhΙpc c^UPMRPlX#2#qC OzsPxai`ǵywIT+c,F$a:J<6FZ4DpcʬuvVBh {%tel.Kǯҹ<ʚִ.DgbWtx?gT {Qʶ:M ;;gw F83{Tښ4N,lgwZx|CĤ ǒ>^SY^M pΗ]v!C{,J1J':>><s~D(VRy"0?V``O?kzoy͓yԠ[ \sJ3[:ԙ&,vqCW04p0tFN3M& {" l ህc$gsXeLڵ|3Cp^\F$y;Pxg(NhXɋy1voMֹ)ج?@X~2Qph2TVsmQ:dzD2`[#ԶPج jh v,d~g)_UE'qX{{uq8kvgeh= G'ಎXtWif \ l.6g'+帻iT_7=*&y`/'=+vs#/ȓ{Ї#GP{V^\`{g񬋫w C`RNUYxOJ@b(P1rڀ1 {PȥAR1݆Gg8B#^Hz29>Ԑ$3֗QԜPT8c{?Ɏ4HXM zNr)qFԎ=i$RiTP1B:P:^2?~usR/ަɔ,q#"7gvj[Fb|HV[ } n9PU6#dx֪2VʃkNE4wc O5Tq֐"7F e!9AH9֕s^p}hJ:P3@4"psELMۼM09҇58n!?ZTg$;T|_@R8oUXT\3֬j0x=)u5ƲiYA=Fj2z֖ 10)a=3ޤ{aN"3Z`v)OS$b\XZ19zU;kpbrz O)N;Ħǿ *f3ќՓ\܂Gu9(y#fOLHaOzym) g0"@Ҭ`J±Ac*1ޚa^:{Nӑ2NI=P, f+hP2Opz fm"r23jRUqt`LqV2Xss5c鞆4:&s~QeA(rcises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation.&nbsp; Chek says that because it works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive).&nbsp; Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.</P> <P align=center><STRONG>BFS and the Glute-Ham Raise</STRONG></P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!&nbsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;recalls Siff.&nbsp; "He stressed that 'core' exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition."</P> <P align=center><STRONG>From Pommel Horse to Car Seat</STRONG></P> <P align=left>To be continued....</P>=8#'@kx,A,^u+'!i,>47ŴCilXc^/UTA͜EPyٯ?STk.Ie5(q # 4ˍ:CY,e(JTvEك,GTB^O3{Y|54=Rqh*9$-RK{ 2I xSa9PL8C̵"yhZP zmA'5&?r/)-KO\ǯ%>;FRN;.>ʏnkmP?lu_ uDjmL WzMζ@4z׳Hz`3|Zؒykq{@:J xZj}~|%nα|8p7EpNnVQbvL"fV<"7.uwgܩNsNZ/~kKycQ_FA77ߝIX&cؑRkr"#D]Oǯh}r!Az*7/>zbW(XuB) |U 8;T =f-ݮg@;pI>;WP46#fEHi!#ZDWOT]F”ȊwF[xyFN,KʟHֿ1G ( fI|P"2[]N#crda^|:K=c, WsdI UPӦ%9n9GĞA)B$lu H8q~8,A@[ԹEhvJf6~a6[ۘ޽0ٸS&ޙ<3+꺘%O\۹3&}4`):P937 8b;q.lo@)[`)$)Zdf ,¿NE|cdc@p^/$w'q{Yծ嗛z5qbfw20# 5.Zb eaN`3dK6}H5 BH-㌑_09cEbkIcLT41*)vYk؞6FY>4>;*W")FD