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'_sgIE1 I9籮g=J7ib)8~Ҽv$WN|@QN=٣Q̊:0#WxFyW<`>u*Gs^x[Fe3^XDҞFo:V>Ѵ;EWr\4@ 9-YumE I&3dv͇8VrIj&vۖ`ZLlT!Oo¥Cג= ΅BpdF$kհE=L E(JL Pr{tC* };Us*D$Kdygmozj|AvaxZYǁ/.v) ,ΧBq')5I " @RGcoKQN*M3Eaٰ23^WҼwẟNl)>afӥ0"+2*r/n>_oM"an{SFG'*r)>DÊF3ҡhBh  g֪}i .^(ǴX^o~ Ѹ'Wȭ9"d皍?HTpzc_JQrŷ?d~(mrbGJk%H9ET;fv 3|ct wn8OvY12y%Nzu\}i0$'RN-/F8֠ʞ1Pgj9  >TI0N2mx+L"V䑎ނ?JͰbn)7(ݙՊ3SwuҐ0'˜qN1@Ǩ4QӧJ~qS@3 QrW:GZ?:b܎ߕq +"b(1?j Ue [lҀ}*AiݳRhGO—CRcڤ?k ?ձq\`T |2*۹Qu@09Jwiԟvz6\0["hdy-<ҡ"H35i7x #ؚ ڱmKE+$ w)@:֊gz ^ԹUD\yHsVJxl`ҵ;OҴ=JomŮC$F}o4_^qꬩjk?|HD*^xu:)CڰtEn=+Ynr+nm8&eFrsҮl;J6l~bcdX 4ZdU{S%>ե4R2ӛd_diE$ϥ)Ml5 ' $QFCz+~AHQ`&e؀?J tp*ŜX 9QYv{u(\UsqSHoeC\ZzDQ6?֝rQDW8DZt-"NI|ǽ CS7LXeQ G|TGIaPrUyXw5h21Yb2)VJ^ewuRy54B*qo9TR4L)%۳3J< 8N u6ؽnT4_8׷%ȹNjU%n0Ƅ3IN6M=XGzMe|0Gҳ+|і=iX r) Ҟ0t\sǧ@<$OZ6>q=G_AFn~tFs֢#'}) }OHd$p) L Rn ~=E)w 0{S c֏><NJc^B(VF`9!Ac_0EF)hŅ pAݳYQ6qށfp\`/չ R ~#J,4 gڕ.< 'h O4H0EJù4f+gW$1y%ŘpI?P:tTle{{uFCSVƱIDhՔ^G Uݶ0A!Pq %X[hnRIH`+r=G.Xɢ{&p !(QVa$ud7/W Ã0i^b$w7S3r="$¦X@) ̥A‘q1V|i}TӸ@# HgՓ?*BGN\ Fh*BФ7 €!h~TQLE' d 9*Sb~?oƤfnA-Sя7vTž-zS3 #*2=N0 Iuǧq@e#b2OL0֘U۟; C1M&9XKfgp1]9Uo~5"֯ra+ w˵=qddOd(_<br>The Hex Bar Deadlift: <br> <br>The Hex Bar is an improved version of the Trap Bar. It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer./ Gրғ)@ /J {SiHz{PҌRvHix!(j@ A+tbSE/qMhRE!E pQB=hQ@ Gj(4(ǥ!E Z({QE#PzE8w=(QE0`88I NXIGN͉TE9)>a޾ZQ0=NKxnP|F$S@sMuund being an eleven, recalls Davis.  We had signs in the locker room. It was just about the only talk in the weight room and the playing field. We were set on fire to be elevens! <br>If you want proof, check out what Glenelg s Gladiators accomplished following the workshop. For starters, they won the next four games making it seven games straight and qualified for the playoffs. In Glenelg s history, only three other years teams ever qualified.<br> Toward the end, we beat three teams in games that no one thought we had a snowball s chance in summer to win, recalls Davis, his voice excited with pride.  First there was Wilde Lake, then Long Reach High School. In the first round of the playoffs we played a team we had previously lost to by 22 points, Oakland Mills. This time around we beat them 14-7. We had not beaten them in nine years! All of these school s were 3-A powerhouses, where Glenelg is in the smaller 1-A classification. Further more, the upset victory over Oakland was the first post-season win in school history. What a feat! <br>Coach Davis continues,  Our JV team, coached by Jeremy Snyder, was equally motivated by the program and went undefeated this year: 10-0, and 18 and 4 as a program overall. It s the best it has ever been! <br><br>Look