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Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>p6mH @ha<և!.r3ެZx6-2=Jpw"czk f`8ɤqih>*j$w28jÏEI"݉?k:gDfnask.MEȱQF1U:Nstew8t%kpܧU~kz|hj̍X=3:6:J#^\\fV z;zVKMXtCxgʽ*rNp3/yhģPeo=*mqV֫(V>YdxV)b(`y&Bkr^iInNHٸkU8Z:zUT`sWntY_- 0I=+Ю/γB߆#i~&i^=sD,CYj|܎(f(cN@[vqyD8J;xH&#lr8CKcSi)AZB;qU9_k"Pn4EEi}FK&VG8;+F}Gy:T7,_ٱN4yVwdNG0μd:~͜^^D% 9&4;4k*jM>Z@?\(DTD&9 ^ռE(I(QCNjέk$Rd#TjRMi5LGf<Pv}z\X+JlKr@ּBx=I jMf4Kvbݗ2uSdT{}YBxgF2P:s a7u]/qVּYT[*9$ybRK^a rW8`*`$l4 ;JްGvԚ*;&{Q]mgrq:P-@T>`㴜ZHtsKȓfo`*wpv՘ 2ҥci`z 2owUFR34ıA)G,p:ck2kb ŠEGЊ!V߃TeuS*5M,nd Saint IgnatiusnahC0e`F0 boys.&nbsp; I feel when a public school does well against private and public schools in a state like Ohio, you have done well.&nbsp; </P> <P>Second, I look at enrollment.&nbsp; Zanesville has 1,200 students in grades 9-12 with 526 boys.&nbsp; To bea Ditp.C4IFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================OK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?AU帬o2hٱq!FGU-մB/ލ\Q֖f:^}PkxȃV|**(vTRV~ZzFGGV 4Α֡#5!"L1 z1!2}sx5 ris(ً*?Kyk)%LWj0T7PI#g=3]o<@$|%e#I=mb׹7G@ku˽=5k6\ \Czur>%w#UCZvB[8Fk:am߉B)3Fݯ6۝I1j!ܸ#ٔµ$?Ս@Eax!&t oV^ip7d 8<Ԃ<3Uw8ʻτEZ]QsH?X|[<# SNמ3]ǁ<;+m'rgjvErJAUdZ͚hAFUȪY>rJziд$t5BY6y4퉘y|:ǀKj 노)"UǙ->[ҦwVgZLSAoBNG==a8$a2[< ark8iiպ33Xr6i_0T.:Em<Ο-Ӹ g~O t2-9 Ӆ7,ߕ58acޜ泾¸i?#ߘxw\Pѷḧ"Id\NnWe㻑%X_Z+t?.?3B!iZ bGaK'~ SLl֘>𩎟;ٝܚ?y\xVNbo$9!@/x^vx$zi|L)VY=Tlxv^:Te9V v xLeja_jڊ{j(PsrFj20zRcsJڥҐ8fxg`ejl`b0Ian*=}zw@Ɇ}: $]2 l Njehvj㌜]{W]DbT|Ěd`b#+bBzVcZJ\&Y#xG^L[WWG(Uo()`@eºDh/.>W!KiU$7 R>dy'~&BrHY֍ƠQ1!aFةt"6.zRڔ})☆ǵJ1n=Sg 3\= .#` tx29%̌ҸX5>?s?•w@²8 VJFv#L[a&|q"+=O5Sk`֪iMij|\ˊ5i IG54nvA&q\W07vo"?O\-:VOSi$z⹼?rSar%0$zq]'`y=E!W=DxRb]cO^< i+}*2}=42<@+:Tm2Fҭ1 Tm*(g<jb$Jv=P`csְtM},sҸl(av>i0G.嘒O$1֤Y,hN{[ |e]qӶ= 18 NF!