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ց &7u5l;zTѷ{7q1ܖUXJj98-3IE ͏QU;M8 8&)E$LiKryLY w?QƭI#8'%_$R4J[hӰHPy N{d؅IZkFDBh=xM}(>3+GHDZV8iTWS~#Yi}a9yǥr)*+H9վ`ā۵Ok$64^XV~\IbI#lOJR'i{y5:A 7 ɟKӤi&$s5g*@\87C)˜$)=叝o:5f/hGuSթwe@<`~Ua`t|1sʭ[Cf am֣sdԷv0$~$ʊENGEw.T31?OUg9J"͹2OUPZSņ"B V=)[p'qLV$H14 1S֜p?"y<* ~iIR #'qĎ2:TE$`ScOl2y5 ' s=zލ?Jb%L;޻x5+Z&6@Gסd8mzYNi= ŵsZ_,e"8SU!zIݩhJhzU]rۻ%UflA}}j*r3:T36c4EPiBU8bWdŜڪOj<ީ2Jr~\~t$Z!D 4֊}v|y=|؞Va&HǥJ%#w99Ż`Ucӎ\(ANj$I#ޥ-F~RxCR*FzU?4sR,^5">Ҝx5ilùs\!FTV +瞇L I>p?Ɯ67~MF69֬}'E?6^&dn`@z%ʸ<3b l׷i<@n:G#NYhyG'7VfhNp(Hw,!1rp}jo2Y3^I :qY n$+b6bp e&O|iBr}ŏ!T*GC \G4$hehEKsz(7mLp=:T]>CJ$cҬ%`H欘{Q j``AdS1L.3_JHؼc)$Qdi`0+9R05G1qN,FƐHy'#zrlg=WJ 2GFZ(<br>Not only has the BFS program helpeom the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <SfS^Lg;be X؇t @76p^\2 .8li#c jHWll&ќCd6d<0|VvĠ#mͺ5͍!grX*; BRrk:Z┻["*϶&'(A~2]:e]OJiWW_hHPvx)%p߲(I*|lO%X$v>Yj8_;6JAN.3 ūi 3<.O-aOYq'rMC>;%?/EjhO`Xyv[]1`[X.iF[~FO#_Lj^C.˄GŌci@#4>YU|~,~̕ J.3]ѭtK{hRuPZiUPO?f I2RI 'G,A_''_t_[4- z9E[XK2@?VXC.K"Xߪ="?9Sw񀟆t %g 6/mEʴ9=mL8]I"FB2g0~͖E?XF1p2d qHh+yT0 $j^zoΖyG}Sg3%:?sXl3#L@d:nr(h:R?2 >w pJ{.e0j?;H?木ƤaF;K#ZS5ŀw4쭁iQZ|4cJāil6^.iTfY)H*j ">04V]զ~k/a"r-SvU'›bo+Sڔ5|0aǚY&I3#ql#5!O>2{䇐RG'KzM k?UP8]T/~vuݫ_!qeT 6r̚4JWF+O=F?8\k^å79sEnafg w]:-nѴjsOnk }-]55~E#EXyx⫇UmhyȲ7wFw*#Fxg:sSܲ17 }3yQ*c$G@$5vP9:i?4Mj^]&hW5)? 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