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= \tou˂sV8ݘ'לcDц 8SRݒrIw.\jE <08n_6q]2"~A#X/gt9wqsq泋VׄӋvXݽW16=}2sLb)AԴxđ.ހ9w>5}:+}HFQ葴lg< ŶᴒA Vd/`'i]I<1i=ֈ4#$JCD#ӧG#.H H}"5XmltTIse/m1+w͏Vq7~.RYORX 씟 NMҽB ]xpS.5 [WQqs E@w"8ڑs H$n0h\cK%LW~=6i{3R|\> xfV^d; 3ҷe5-ٞ #gi*ֳtr,T1\ V[)y;Vt|ϴ۷cӥuW >k].TN95QJdEuO'W?XG%2t9{]5 V׹)Q Tk> 2';֥+2ꑖci"U0= 3$?4*'"7 PՑ W1xbƷ?2`|ZEMFɹd8IWV(\ O@fH,d{ L-)9JlHΟ7otW= F1ֲ\8PxG'wNXvILmR\I#3u$,K_yL+?zP$@b<՟H$;X fX#6 ˺9UAjp+5mA+ڴs Q]k {(8$.OZ+'}ʱVK&#I23ɩ7M*²\+$Z[lu9m FrRX~<8Z7@Hnm{d&>5E7724l}*[̈́CrCZZEݮ _vUVEGN*{3po1H+u9Hpx=kFNr\Ϩsȷ>v]V[ۦs|S,vi)atlv5Q]ip zRgK1IũKduIT8zTm{Gyw8'<3S }ͫc`q6h19$Q\T䎕B]N$);g?fE  M? =إA!tN ve>{؝]տto^=ሿi }+E=3kuK[9$M1|?jNi5VPj:>SNՋLaQ|j0ۯ/z6͏ZiW}_;VEY2;9%chȏ}1[oiQj70,k1`J\5{lVVi4 fZcJ 19j7'.hykvOW ;'<br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flysand Back Pulls for the rear delts.<br><br>BICEPS/TRICEPS: We do Curls with a 7-foot bar. We do not use an EZ-Curl bar because I want to balance the elbow joint stress along with the Triceps and Biceps. We also use a Narrow Grip Bench Press, Dumbbell Triceps behind the head, Dips, if their shoulders can take it, and Tricep Pushdowns.<br>All of our In-Season workouts take between 20-30 minutes. Troy Aikman can do it in 15 minutes. I have noticed that guys at this level bust their butt. The game is more precise which makes it more physical. It is a violent game to be sure. I am just amazed about how many of our guys just plain love the game.<br> If they do not get their four workouts in and it is due to laziness, they get fined. But, even if a guy is hurt, I work closely with the trainers to find an alternative. I always try to develop a positive relationship with the trainers. You just have to work together. If you don't, the players lose.<br>I am in charge of conditioning like sprinting eight 40's. I also stretch them and do basic speed drills. During the off-season, we do the BFS Dot Drill. I remember one player saying that he did that drill in high school. We also do Plyomeically. He weighed 230 when he got here and he s 265 now at 6 3 . In the weight room, Roundtree increased his bench from 325 to 490, his power clean from 280 to 355 and