JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================XK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_j MS+ї@½/^?k#M.́~Q!G vvShhP$x_k@d7QOZL+nַ|A%~dMGV %'M{'nv1fpyBr4g`a#tjt&Uzi79 b귑(CAWף뚯5,k2I8tFZ.{fXHy5K EK¼[IFO֠zpM/n7Xbc[$Vc޼ ŷ0b"z1"JjB |QQG*xtj XhxfPV{ Scڼ yc#5~4;_ AiǻC=zL/WDS\̌VdױIeo,~q @V<qA访ʜ2Wj X<|OՏ'ln?rN?H4-J?Rkqj Ve^7}(F\+r *@V1THrS6/a/Rp?Y[{{4@QOݐUmgv2??Kd_L.iyd( UA&4@i U?&wl2g=uب?֢6k-Mo' "涹+jkrw" p;}+'LB9Gp0zsj+C&L/|0jӯH縵Aݐ.uB|c?Ҭ^l^k:Ewr@8波.2"5+ջ3U~lt"ݬy[mјg ZrznNӲ 0M>=F [E3The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings. This is not possible with the back extension benches found in most gyms. Says Poliquin,  The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, thos