JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Fӌx4zOK -嵺 9u㎵vH&:0>~Ԁ[u3?ty;rFq4o #yX* z ;S/%eg3<X3⩓@(BA4PǓɠbm S,rҤ7'>glRU,\=?ƥ-Ƣ屒"S֞3Foauwcn^To/v3 ]4樻c#;u(֭bSb#XQ^=MŒEo }A5xRbvʩ?:V]G`.IR>l><-ƛd AZ%f~cMW-H|z;)(6+ FtqX)oR?/ETތS&l>ƔB(2*n7T䚪` m( hboCm,(>Y,5C$r2e8+Y:aH,88j)/i)Y#Ib}& 'ː?ZX;M*dojel5,$Dz{hR= %ZagtYلӶ遌Tvڎi%`>6+eTK\{#Vޠ~ k̅zz, wpۆ3yx ˉVg))EnsqЊv7 qXف `60*H,amԄcֆX׸yROFa܏z[hKnC0&yl2FbvpI ^6@=]1E. IQvAƵ6`qi@!ڬ?G&rzƥ^89pɭeO2L)9uCib>f8u8̽34la FΪr=:=5 ~@u1Y,qQ'^xIef'eU׵c[Zڄkfn/nAkKd%[-SЧj~( i_5[hRs2ۤQܜSuO jp& ֳv+^2ođ&XSK@ Ñ׽hMcwZFE0f6 >;>WrbB}q(C9 2R@ |eQW;g֚&ԗNE {v qh8z}H$gʯp$mF]=3ECs}:kkJ2zwypL=ivFk[P[GʹRz6ihaxl ۀ<(>ѥ -}OX c{Rʊ\h$y޸e:HMCB8ܥZ~ʼv٭/l'+q&yW/#LKy+Rjֱ^@rA>fRܘvE cZ@tˈJWץEjsқ-(pҨoLCi Ui <ҙ&4wq)Ѱ1=H?8Ciȝ ;7; :\ط$q ?x@ev 퀪23=姏u=2[)BQ&Yۀ?QσEyUߴ\>KQmP =E{%PB)J=XXz5s#NڗW&%0B$VR4F5rs#OH.m>l籯>p=^&82 AVM}A|#4<$`OZa^-8eO&Z:խA7ۏNN Ïj;Y؏1I iX3c}Oқ UP'iT}pG">YR4Sdvy s4op:WE+[AnF~HKj%6<NxO,uW=Ѣ9; s\|6Ư-e[U N#$cJ9wc;kϊ#Xg:@mksm-7I+Y.~J7}kM&8q:q\$p<}O,j<qTռ{2 S ,JݬM|=I+rҰnk%n[O x}$n P`[F5/A)T])€rNk@A{zQg+P WM.p",.l5'ִg^ ӵuplve떾dbudƭ?sN*Zz9"m!3J.v9TDawgՏީu^ۼ0Ab އdF 35:=G_{9R%3ymDֳhO-X'#a^Z f3QF8Fkn_|3J9VNDvbҖb*l8 &U=gFsӡ2i!A t>WrO` pczs҆nIq)4 ~[,sS ɢl\qkCO;]r~"`ЄRCb[ț)=*Z7KFOH[ާ+֮#OEX>IzWO 0㪱*zԥKaVgt?R.!mS1'k;GPx ~T@%WGQ"C zgNEyb䓜g3Q/Zm;=)ԏ2tR]rKB( 85i:>BWf60lo{XoGȪr8{J$IksFm*).ҥK&=I$ԓS;|~5tQz*_dvXpGkdŧ? c AaqT&gHWvI)8Ӕ6 ʠMU7&׻8,@@8%OCVj? {0Ǐ=+ N 2bW.֒RR+U`F#5C@u VT FZҨ٪NZڽūmpO_5ٖ1R)^>GW GP9?JY #+ԁ5M˚FUXߥJц=iMy/aOHT~s]n( ,@?1ygq,{&r\*l@5~a*'g8𨸮UX &j6$UF*9Ipx@h)a{( LdyQ@!UC:ƸUL ;[IZe O|v@7<R X }?_Jدby#~M#epҝ $'&=COiaC1 Ms'˜䞞4=ޮj7K 5=5/vi,/P`9#+#7G~u_ O8 n D wA$yM=3C$KY%)AHIkZJq^=sRcYbdGB)w?jE_J\Y]B%^qcWtd'G=yx+Bڛ^'OћaGJjIsڨM031*PG$+Q1IojKנw2k!=ߵsɮ<7gg`H~7sOJZ/ j#2ɕû~=]+#5kڡ-l~K-$L^2Z\.a&YJKqΊz~n>LM? ̄p:qP̃gdA˱^KL~T@qNEۓȦ.<}(~SqEEq xE1\ans݅2'3?E646x8Ϋ#kg"+:qW7&b,OQWH OnhQʙ~ ^،VͦkvRC-Eūӫ$bYӇCکxЁ;4[ҋI#VOEeb3<_q\ uxbDCs~4QZKc8;djFaCCϵWGteԌc qu$Bd:2'69I1 Topp{QEoc&.p 5O,,qERw`{c?zWHIeg<5nw@TrIOd5+l+rĖ>LJeA$1jK-Zwp304i*6ԞwjU[fxd?Yƚ=Tpyz/޼lRq; Ϣ+8YƥVl7n%TڥO$ $LҫI+G"u8*z@zGKQ}nٱ2ǯ5 n]~)-w1m:N_yi$,b8 3g֕O) @:ljnI"DELP}Yr|;!Vt+[tDVdZEw0n>"H8"_'آ .p\? ̙f=ѕݴo3h݃Z>Cgn?3c^gx.9DŽt쓃G&6,O:ՀEeg (F;Y!:R7UbNFoMP h>E63#4Tх6~`3T6 8*8 ?JƻpyD7| ?xW 9Q8Q;ED@Lc?AC+b8&FrQ˿F=I׭w֜bIou>i_-xIc}B b`u.R}) wGGT3V TXrx_E$2Wֶ OSuu*)ܹ$~ v6W:JM+Ic5T]Yڲ,1.,܌KB+{>2yr" ݏ+Ȭڱi֯KxG~ 1XH]ػf)@ -lHD+ޢ$[g1wE=qۭx4wռEyP)FqϮj!'_\૝|Rzķ :N6: p85?Cxu+ɖYB:Yźޕi밺028G5|blQTԮoN`3+Դ xVt#%Q \Ҡ[V2\@d-)J~E~mё=.нRLL;GMuFe[l#ٟcj\J>1UY"n#cqhI+dcU9 doF@l5$) m'([bgrlPH Šп$8P=Hd WsO͓c?_2(yCY~q^f;y1O(61<4~Dv$ rA\n@%NPR6ڊ|ހn BK&wq?Z]f՚RGBA#P15"23F;0N]dG`T(eݑ=4wRR^Lp8⚌ !onzs*P:)iNp3=O822?[>@:R%F c4٣d 0ŲI*OyUYUHg_G<}&ˉpAzSB-cZ3aV4\G38?u=E-訸;@3S ְ3:yG'Ҟx\F ) V}j:m)t (تgZ \WߠSPId`$w=) gMgmo1d".WcT\r _-xrW,I Dkv긧aG^k>!6.01WP]a"%)\v;!Y 1uW/ P,sLYn0Kab=\,:гLp=QOE q:QHeaLjAbY-<~ ;I IQO)H~vʂOsM@pIYbF9Esx8 z ȶnp9=8`Wx' c 5<F݈;(V#>}[ HwdyVr,T)QZ!(( XǙPS}ޘQ@=XX=aN1F۶?gA ءwJXxU< (-0\PǓמ)0Kͷ<Q@Wp񎤐94SP1 ~v2igMHf28ފ(hPJ~Q׏Ί(e bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the econd factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced