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X3ֽM,=lXg>!|%3ZK5cD/JATp- ])ZD I-NMbڝƉ\#+2Jlpx+9m'LeG Ҝ= OiWSRIhI_r'\j=?7kѾ.]'j<ѿ^lOA~y5҈?#>x<+ɼq]'k>&>#C? [Ae]jl6ϿLWi:\][ ?A z+,d[lE+oA0@Ajm.avmw^ECɵ/w~R{b)3Tu~ƞ\Q&̋ ǥ{5Gxvo%ք< [x\ EEcľ#]~Y"0 &tfh0[Ahk|Wg]k}wP$ߒF\uj-[ e-v!b$e28W |2;FA5Z?My,і*8=-5EaoaH=Ml5 58xcͻ$v|v5ֻz( (Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@֩,[:yUrÎ"x؇&K4+s?+kD (9oM}";K7,ͰrH'8Hv9u*E~o,ncc֖MWH3QO!Gի*UX(S\H0yt=)C 36&tg)Ubbɓp\ )hHM1qOH(CC<STRONG>Lindsey:</STRONG> We worked really hard after you left.&nbsp; We could really tell the difference.&nbsp; It was neat showing other people how to do the lifts.<BR><STRONG>Brianne:</STRONG> We learned a whole lot.&nbsp; We now watch others and can easily pick out their mistakes.<BR><STRONG>Cherisse:</STRONG>&nbsp;It's a&nbsp;lot easier to do it now.&nbsp; We notice a difference.&nbsp; Sometimes we tell the guys about their mistakes.&nbsp; It makes me feel cool that I now know what to look for.</P> <P>The results:&nbsp; Another National Championshi!</P> <P><BR><BR><BR>&nbsp;</P>}}몞Sl﯋SQW7kIcXƩfNἎ[C >@#WY/#gtWU(&>KYw8'Js&iV71D2콅t!mO4YRk Ƣq BjR9i?հ5men{Fq9;eҀje9\ p+Fp$+UK$*l8׵4&m_Bx[z] \eg+^Xb6G}-Wȃ#֬Tvi?}z222RCYsFg>+Fh3rחWg`U3uץhX{We`EQ)gn^6%,YS =-_ -JB@voOa]ryx +Mɛb1 (ӏBŲOê +fO-􋯝T^~w]kh{peG+3"EWq#޳$;Vg5Ɨqa+e[)o֗,%kw A+ZXJI7: j{VU$$ (< se2ca}7ޡw-qD)݀s^Ɣ.]AZUVi"- i΋֓1cץ'8漷ǰy%vQ65ǧ~ \K挏ϣ^oɌh\,RSz] 6K=W15r[3}W>XO⎏ɗd j(29[l狺 7-?uĘ=1V*SJWeʟ*}=]|>/5saX6G|RnSTW\$zuK;S&eAکi#t|uj.Ϯ>^͈{TZ|/' f1Ӧ6HE ոKGcDT'piIlTaGH[ҴVdu#kĵnN˦% !i?#%@pax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all imes to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off te floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 an re working too hard. <br><br>How you take advantage of the many uses of BFS sprint sleds and sprint chutes depends upon the types of athletes you re working with, and of course, at what level. The botom line is these can be val the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. Te Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Varation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by larning to Box Squat. 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