JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?M_Y>&#Nswrҧ??emj:h$"i*gsV݌r9h?h?2l- o'?t9v~/.a<0^t#>O2sEwr֧$z/!?ƏH_ XB+'9h?h AkO=?O9<̽3FsDOH_ XBĚ(ֱ/f^sDw~rԺ?t}WN[,*9$}c\2 'Wd0OM}_kQB#P/m7]7®z2=ERi~W(i~W*G#PCNlAiOܑzQaͧۖ$Ĥ }+2-u.gi\yK˰㷭obm7b @%¹k4Acro9?UOmoP=G5XVWLj|)ok,l'xWyQOO'?-u Ey.!*tt_1?¯ U I ]c^)(.WrMبSv9Uv?? !2"—?Aԭ/-3q֮AsJww7!OZ-,`[gc\H۠~f'w,cTfXv٭O0Em78hU\uwm*9/RV*/Z\=U3Ԭ3T1Vs96]5?Uv?? G U4[`+B@F|7$p9_jZJT o`єQ/2lLf{DQyclxZ=TM.yy,ԏ;gݹǗP?5 j渾k#6KWGӐSUIu1*,s|gКh/V &Kn{Sq½6 aҤ M:῰pv/9 {ƺk0kwbJPu*Ƒo+۷5:*YϴkZ~x܆ka+x8cXF%5&X-5dpƁ#-i讵Sig-03Tc<1JCЯ/G$>9^_*(?+ 4^9'cX,;Cq}8sϠ=s3^AK7BS\E܀N׾lKs6˿|a_GK5"\^ i}=|?,}+fo掼iE|OmW~4+1X眂k?+ 5?¯UUЯ/G$>9^_*(C?+ WuEyjH}+;c"*< fmu%+ h(Sco2huzwm*! BTC⫺8_H|sBUx?!Я/UtK_ z/akIa,␒ ;סg{ U*mp6(c^D"49{=M Ljf#KY sA7S>-ؽ&v0߃7U5/[Je`-~? x2ñ3T6ވ(R\wg}C_]˜/q+⯇cFy?*6GMF5kJ sA:MքѲoA#]2e_"N=)7+@V7qݴa5玡~G A?We}@7-x4ߑ5_AQ}@7-x4ߑ5_AQ}@G㿈W<5%wK)2x>_6pq@կeuiʿٶKڀ9[??nh?P#kھjʀ8o[??nh?P#kھjʀ8o[?M~!oҬwǃnyֽjʹ|J ѫ@ J\? oEK(#''t }}L?jn|1A`q5Ykd6Mr\! ϥzGf {rk'MW٬|N}OjE*[tV ml5"/S.X_OUtTSJ99;OUIB~sIB~I& tՍIl즎G{T ,''>e<' E.>wa$=2ºoK{[ UkXh\)nQBԾ=Gá? t/k?.o/]]' _*K{[ WGEy]~MGrBtNPĪPƺ;? ؍FD Wt5 m.1#dsz]U G?^T]' _*:(OUIB~?.o/YfuO͕աM-˔ 2F _[i:Ŏ,R;ݐ7.0`Ċ%x:({#t:/*?W,&mh6EH£E!׿{-~QEt2{/Z%( ~5)Ot"z(Pj ۷ɏZ29bլ|l+l#ben #WW9KWaMEt>QЮsOx3}իe s^}p!Izڴ= )xc˫"` MVR&@T^Yc6tOo"q?f^qSκ?đ$qArK)==ɼEjڟ çwMfmI$W`xE=hNwpD@=G4)r19X o>!k`9ŎճuNMͳt$%y+WVsBQ2LmǠºOZ¢Ɇk[a2c\ +tXKQ` RsHrnkEjxVwz:b`r @{i.[]jpyի[(=}USO.8Hyut+n!CTe#TZa!d;ij֐!GPd&:iDHQ+l\$-\];ҹ*½gzbz X|>ש|Y{7(MŠ(($?a_=EDciu~v*$6djW!s(#VZ}(?(Fgr?oTT.ƿSOESdy4e˿7zQE( fj?c]k#Z(ҧ^o TGFp׿/9)'+(Z(?ٵy.,m'NihnCRX\ڽi>I߻nUGo;H-RfMGiPķw}۷esMm#d>O\՛;6/u ˵OvPFKxPu\ 9mjwe'E͕y*[tLF#E_+v UĎİ:\{S "A0}*|>2pBrk-\MN?f Parallel Squats (Pcture 6): Parllel Squats, when donecorrectly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.the lastsprint f each set in yourlogbook. Try to break the record each week. Practice this system tow to three timesa week when the body is FRESH.<br>Following these guielines and principles EVERY athlete ed to push to 10 x 300 wit the same rest periodand run them in .55.&nbsp; They wanted to establish the "Iroman" award for anyone who achieved that level&nbsp; We also established standards for the other position groups.&nbsp; This summer we had 46 "Ironmen".&nbsp;This achievement was not mandatory, it was a matter of personal pride and team unity.</P> <P align=left>If you pick up any of the works of Zig Ziglar you wll quickly recognize the importance of establishing high levels of self-image with any group of people who have a common set of goals.&nbsp; In his words "Expanding self image expands he possible".&nbsp; have to believe that kowing that you are very highly conditioned provids great self confidence during the course of a comp