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sӃ\:FAA>ե#ZRݭ9;<*ܽTz1rv;m` b][@YLr mj?CIMʚjԗB5P-b+q&Ei*ڄjL!UX۶p~\WsEv#Kfx#`=K9Q21#<LYiO~3^/12eV)>f6jU55TnC層Wi3Qv#:SCSӣҴ ߋPͅcힵ5*6pҶ}>Eܮwc|? 4;$(Ʈi>.T5^NFkvGlӡYqjeJ joKVc,?'>3`o Gx[KM7J Oz+lyHZ=E2YO+E|%/Q=F?Y>%KQT~ћǞOGUg<(a=6<<E[؅A>sFP*7~uȬQf##Efam(ؐHgGn"XZ(B} OQEVyy?PBK jIpwf*$Z:VxmZip#QXH$66fC[@@<⢂#0@(#EVq.[ you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S6wCoB@6w0JoB@6woB@6wؠoB@6w`%oB@6woB@6wXoB@6wXoB@6wNoB@6w@woB@6w oB@6wXoB@6wKoB@6woB@6w5oB@6wXoB@6w@JoB@6wاoB@6w3oB@6wX"oB@6w JoB@6w`oB@6w6oB@6wX 4r+J ]ELlPrQ Bı: ǃpCɲ[}cfB-r.6?2SRF U&mHjFx<{xݷMuR%&n-cSg4Vv(b\fYUsuݻ le]=*kk$F#=銭 kd7cjmNn &[h3O$SOzMѳiYYP[V>J w[qcjdR-8XWwZ1d'NYڒ&vv]1&F+w4ߢ=Xn"aDޱH%LUrH P܂;B4r! s ݹ2v,q>ǧG+Qj%irWxYN xi%.5*JGf>jLb n:ZJhW/y2ce k5>d`_s{2.Dp׎j9!YLuhI 엽n"6`2: ^( {>@nn47'v԰/RһH!XwwXg?먏n/=9E\Ԍs^V뽿꬇E160nG`w](W&Xz/¢bwT+d vMm5"?Q܍XoVve$:{ϓ-J.5?Tۃwkj|ie׈#IVV10t$ p__-3>( :Wu"m&oV5!Y|S{ *pXAcQ`)]ʽ1ne'Z%H&{{TT-_cĎqh٥YEPJۭ'` kzꪠndu(< C3r(@;HxXpaGm^MAeg٠ ?Rm5)uGr\MBݖs93}]/[˄;ZEAh&qkbͿ.vƖP.j80+,*=a%luت|mteý$db.ylQizI2ˋh}ƺL?._q6[rvVORO* &,pRG$~gQb,Sm$66G̻*n*Ac2)ensܧ. 1]Qʑ~]j2K#;G@_rѸcn5sQdE)I6Y7G&,A\0kN諒 3T.@=#VG6Z#KXkk_M+0_Bqj=eBTueH8+Ȼ7.9ӰC $+u,1DoP&!\ed6NoYY*θ!1}atn5hrȏG9ĜÎLN $/ums7+n7fE$3!P*vASlqp_2nCZwoSiqڑ a# I$kh4-)YG4ҬAskl>t6ݎxJf,.E5 O!UR;ʹ2OverĞ$L;JU7e0O9?Ӆ,$A,BTJ秾ARMkxtѽY_@}Bpܬoiԟ},)N>dHUBRG6wXoB@6wLoB@6w}<oB@6w$oB@6wXoB@)O6wXc{,@6wx}Z,@6w( b,@6w@,@6wC,@6w=,@6wC,@6w ,@6wD,@6w,@6wxE,@6w0<,@6w;,@6wX,@6wp؏,@6wx,@6wƏ,@6wB,@6w֏,@6w,@6w׏,@6,@6wя,@6w ,@6w@ُ,@6w` ,@6wۏ,@6w(,@6wpˏ,@6w`,@6w@Sk,@6w͏,@6w ,@6w ď,@6w@,@6wɏ,@6w`<,@6wҏ,@6w ,@6w܏,@6wP ,@6wPݏ,@6w,@6wӏ,@6wP,@6wď,@6w ,@6wPЏ,@6w ,@6wڏ,@6w ,@6w`ԏ,@6wP ,@6w͏,@6wp ,@6w0Տ,@6w ,@6w֏,@6w,@6wΏ,@6w,@6wp s,@6w я,@6wأ,@6w@̏,@6w,@6wŏ,@6w,@6wʏ,@6wC,@6w0ȏ,@6wp,@6wڏ,@6wx,@6wϏ,@6wP,@6w`Ǐ,@6w`,@6wɏ,@6w<,@6wߏ,@6wH<,@6w,@6w,,@6wޏ,@6w+,@6w`,@6wx7,@6w0,@6w8$