JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?K\G5Ck|INzصF<һ+OT =MwpiF([ʃEt/E6@FUA>G+՞O?mOXc&"ƍ`8rwZɡg uzM X9kvo9(FQ߷KIwVږ#(W-ӚvEڢdNg;96m,i, 0yhÙ&Fv#95lzS Z!X֠깋5f×]G+'ʍ:răQ6C*ރ&"A1`֊ ;bob ְ%[4,xVkԆ|HO]ZMku[v&3#w=xFu_kaѵ>4?@;mI)DQԓ\SwGlgd48=i g5Z`$jg'osh(pmoiik}+/~!ЭOq֪I#cN;_s4j~)P.Q%1Ҙ沕ЖB[D*&"PŔ:lLFpGvN#8WC(vlԚ4 I\vϭC#٭1f& EJ$Tu"tOqv1\NN)U..T(h *2,9{+\叁iZD)ߠ/U/aglX։ +jbѡt#bIT'MY]#;u22Y#Z 5KH֭KqE떓Y&-2w?eUBν2O4?]6 W;=HZ0>ONNm֨{ē&z.;&j =yj6HŒ;V4+4`wϵ!j,9N 6 :F99 Bl%C:sV9v*>sGVeݔߩ,֣Iw9l携l*cPLg r5B4B )6.rßZIrCS% dqq^80 ;D_ s#i[BQ$T Eisij(2;a5*3>S%R;ʞ~GjGP֚sF<.?4@rxOA;Lwb<O¬'Q2w5kfT5°c3tQWs,l]5Vĺ q^JQޙ'j,&}bO۞}jSO¨OBdC [\qrbƛ{/Jz𣙌6R~X6_iʈ;U"^JGOq]`EP=>F#$J-!F(é#5$Dpjs# xSM\~` mU3 qyg JN+XIc67+5*ι@E?jBKffћ;]_h#kA`mHDBXu=*ia8"TԇW* vwͅ[%p=t 6I%Utc-S(hшB_Nq[b&P%Lm6*٨t$V"L6M9Knϡg$z3Ғ*{3.Nߥ0YC;|YU2lƝ8! dsD0H brlSú5O{m5@$ɢhTpwn to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, 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 l