JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?엯ntR8 Jpx@Jv9Ҁ b *(F1څӀ989S8۵We} DUfb2XVyדj)ĺш+>`SޥjTcwcТl.dh׃$鞕`K}-1 PHxεZ d0D*s;:\W4jm1j̇m4'S=0 e0eUB##ڡ+VG00!+L"#:h^hӨҜNW1O#+1Hҟ0cۥ8r< tS8?;=h^X1)?ݩUc)U)Ixyw[!xg*W;:^&^]2+X9fŽ|\K!f$TB'͜~j&5Җs,y.AR0Ah"an #DB|1¸ &d:˻Z*rx]rdf`6AMgqR0Jj;uhLA?Z#Һ;y 7bg}ۇVNhme;?շ?ҘXt#*B>)*DG0zat zSZaZFE0!#ҊyP*qH ~Ef( ڍނQOID*/E=0q+&mfk[[yɋ\HR vqn-5 ~xE<7b΢pF:5bEۦ\r~҃ߵ(lpj ܎|C€. ۥ*סL,oƦ7,3U$1x']Nem" :;֥SAG\cj󀻞tk.f>97Y*T:(jH޳s9֎ۥdXa$u+ێ+fs5Abu9 5kVSȌ\4N˃Q-ߦWE0LTD*d=*@.VNrnHϨr*t.ǢQ(Νj3}ov36J?O:@:nf8woZQz(x$D7S)Nj@/=VaϾ A;u=Ҿco_O BAp{fѵ54ka*qCL {( I89?(擧ew2ې7yB. ȸ铹P?=[$0;'4XvBGbП? GQRFNGITܜWdp8ATWxdJ orAݚWwgO,o7^ϥ݉-Jh|rzFn+RLP'թ<@Ь%:1_ʼ95@7^8(W= -s6) RpH թ٭ T0e6C"=Y7PoV /-vПx =ב^  )רE0!0Jzg*hP3.x/DcB{m'{fCl(LxR$YVH"b}4-MFUH[U$r@y>pJ uqϚ {u o ۴jn]}$W$ҰƁkھܳbx͕瑑xq8Q5p'L?RR23.IϠAɜQʬ&y[ٴk/g$vry[6r:UxjvcKkwٟsI(A㿮@OSNO-&[h\~]^jPE;%خ :ŹN*/Sq>j GJ-)Ś\_̊Xy}DQ|t NO xJ2Axin5xU[,+,m8& xH"wLeBʀbqV.H$oź3KKDJ=iRЗ%񾗡xOOw̚L|fıieV0mĤr):H?5Fܯq@\=ƫy @!!0fL,rX9 h^}i|2Gپ{+i,ZUu@DOryozKqm~TRSRH @͝;hw"f⽏|F*)"@+aӵZ1m>%h[n&euGe 0d{I❴g֛תbi^X^H:WAor9ҙ9|ʡ?h~)sL$M#e?Ph\c ^ׂ8n|s^|!7g;Vq+ Q(Q(U4}Lq Hv>iz~TG0{j)~{Q@O_0(kLM ;fEeʹ] x&ֵz1żB]~Tw_nJ8a |1 A*3Ұ+oWzw[iCa`==UTUF@tNX@* È8=OZ4zs>¤qgy<ްu7?Ł\tI{Is]-7 %$lU=GT$qU`I+L?֧[Vp 8EoےQh؁pzSڲq3V Tcd)]hg~%Ɠ'8XŪ"&9PE3a0; ~օ8Ƞ*3lOJ(s֑yJڢNgfkYm)91^i)9I=CN0Ͻ4vGX~1!X;dm=jn xtstJ[ dKG}8NBit%lޱsO-uV*[DV^^Gi?R%my[\rC֤~gT^T4銛J{\FIҺ==(=G%F3Bn,*9TLtLxTM7<X .[QUv)[I3U ׃RX,1*p'v:QEr}sK+)l01m{Q?) (b|8?ڬ%JʫPS¨(X %AaO2«uh͖ݳ2_.Yc::RpT*8f+s_X@u,VC fr5DO)RrX..E82{)ozpF8Ih0:yX<3Ig qKFX>dt43bzyQ@ rCEPforces on the spine, forces that can exacerbate lower-back pain.<br><br>BFS and the <br>Glute-Ham Raise<br><br>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics. While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts. The result is the athlete will be forced to use lighter weights. This also places potentially harmful stresses on the ligaments and disks of the back. Although an exercise such as the glute-ham raise doesn t create the sam stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.<br>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the ne{*,rjӹFݺP@^5gmr{{P1\hq.ǫ|4q<ŤzzQx)"DȔk d[i\hRpq#\P Xsֽ#XxhrO^]XDNW(΋(֣,?Z[? R4C p +\XJwp{fVarޞ8 ڠU!G*DpLvI,*Rp@?ZC-Xi6ק#,(Yӎk!A WLTA' R}:Hy NxL4G\6J=T^O^9ɯnk2Lc^OJΘߕ-IA ^*Os2bUY WqiUwD|G{kܼ:Z,c? bq^1!+*4gC)?f > =1x_. NJ/Nr and pushed him. David calmly took his cigarette away and flushed it down the toilet. They are friends today and respect each other. David has the unique ability to do the right thing while getting others to respond in a positive way.<br>David believes you should always listen to your coach.  Respect everybody, David advises.  If you give your respect, you'll get respect. I know when I go out, I represent not only myself but my school, my coaches, my team, my parents and my church. If I were ever to get a black mark on my record, it would go down as a black mark on all those who I represent.<br> God gave me a talent and I try to work with it. I have been so very blessed. I know to be successful that I must stay faithful to my belief in God. I must honor m