JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================vK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?䬦K_-QuKyP O6j*g4[Kzʪ3&:V.ZEwm(ѮҌSݍ}m6S]Tq xqn#9SҨx]&_CGiEh %'jmvHdh׆I9ZVmk}Fzp3u^Wq(-*޽+˂9-ny"N+U69}KKDA85,YyJ(,sjŵYc; Ti>!s YNI-nhnqjMKrLk&e˶basW+2}&KY u^t~ڎ~9co)9Il3os۲#XiꖎӡœDa2#=*?>9= Y qJn0~y]sX&ywc^X;|ֹ]v Dcv&C]~E Ѳkp9<@.c%EegċFofeL\WW sȯZGzmk 7;wԾ[-Ȯqkx :;U ԧwPku=:4fEVX(-x}$ey^ ?7]k˸c>xBp6,V.{qZ_J /Gpں5 5ݣwozg۽oK 6&8+v-.8 } klB*H1 vxU}q[ܷF3ʯ==rkET.CNo4  5qǵeExJa9AirT5暄21$v!8Bz~ej0kA,v`sZ<"֧73ϓlX?o[?Vpd kQd5N{KVOLq[;5N2{Ś0K;W2/O%`0=tKlpp843S+)Iݒa` q-;FbxVv(d Vsܘ@ QK;OY[4|Et8ѝ͋Y-1JoZC<ӹ 09\%nxHP[iT1 ޣD[R:{+C'mv?^'ѳɹxB6ӔݎxMYnWZBl67 Ӝv@|=Aqg:sE$ eߠ|jX3ޯczb&o[^Gw&tXX)(OZ]JP (ى.,D1I,q9zŖdny<Ҵ[2]Fѐ l,X̥' Fjb#{||Y}T/aHɉR귰lLƌQ~M1+<ַEURs15h<br>Sets & Reps and Progression<br><br>Do two sets of ten repetitions two times per week. Do not record this lift in the Set-Rep Logbook or the Record Card. Do not break records. Do not try to do a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat the whole purpose. Same thing with the BFS Straight-Leg Dead Lift. If you bend the knees, you defeat the purpose. Go as deep as