JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?RK¤c1kg3H:^yQ Fmi2;^)mիH8KwJUWe<1Q[ їTI%n=MuKKQ/_ʄ?[V `U"Hm']YA9 >wCsWF>"6ܫoZRJBZ4Z%mȢP^Z܁O mmhG"pATIf0PpqEմ7]UYa{f.TW.3N25aiC,.Y!xSUs?Jwv]?L' r7S͎oE7gP,'W-8ڤ@E_f);w s|-^G^ Fmh.=YA84Lwl#,jAY/K\~hg '?I V[*m vpˡs^eXyWI@ak]>EE]9(s/[?J<9vHlC'4^eAEja݈^sJ5*$텒90r+nu;&cU'{Wg&ǂsɮ{k o,$c<Uk3#p,Y'#=I`Oi1W8|;?46nOF( Slhxu?qZӫLՇzfghLv[̳$16òxlEz_#m}j[JYWpF9K^Ў}$3ޢ.s3/I+,]J*7P+ӡZ͞j3(/N:vuOI{w8N i˪Φڣ2.iL#( 9+RElJ*H$g"uϺy,yPʥ_%w0#sK!lsEr/ء5*Bg=0sS go61<ԍsLs&^ i2ёfd;Vj9N>\Ԧq8慸nIQErd(Ī>(n+RIaqo6WUlc4j|,?ynF"Zʟ JGDO)VV?*-c]xn&45cw1҅`;(>K ~7B?KQ}S(-]wY9Rׂ6"Y++ 8tyd@\l3c# \]T]Crcl$ ePi.՗NlZz%j!EV{I#ի nNlC11we?Pi; \H#A[6FLJ4 ι[ 0eB9hV N}8#]sNʞߑIwysqk,FBqFM>so8qwRV&Ku(6\qmƔu#`ɈB? CXg;:Jk+v4n]͖H!G~ΖP=Lp;}M;³:;-\f[<TXuoop:|9Aҍ\vC {ܿ֗?[c~Fc'+$F.mO}nWjLJp?+Vcn^iabOŅ+r |֊ؐ2F1쑯Y&w#|rPГSƉ$뷧L64 Z(M/X]O*ѧԞ3Vlu_m?zs7fY\%Œ!]F9N߇Ii%7Ďr=vwTSVZs Ǖ"ȧH o/> UpOcV'uw2ȼnFTZF_ݘ3r2k`'I 08 G\8A8[Ow=.c^QUu=NA:5 J.duuQ=OҘI끟QGɌJxQJh9%V`GszΕYQ?(-!,zcP OҐ9nIiwҁ#Oޅl=;RoI֘;TDsOSVDInOarT7Gbs+>@b;9v7WQs#9>:яWsB`Dn1*wBo*3֋\&šlVnT*0GVgFϲ`DgWw;tWN6l*O!F:=+_Cƒ7Q=<#ڱF3i}2:V'ShvQhq =S\ dt<ֆ\i7xN·ivz:RVhZ@ry> ґ`dSJH1>@89(*C T !cO0tw"UM??:B;-N #4 ;FHaR0dQcHV.A  ߽g$bBp'don}6s~RzNk6YG~! laǵ^ Eخ g$tIǯARz r'&.zڜW;֤W\: :xhLΤ.3@@#X3LLw <zs@ZgnA/!kvFdH/ jsUnN8 =J-NKIŋj6]ZjO-İ\I(Lg>՟=Yi~PrN}sR,e~4@=,};Vg?`UG{A۵=֒ٴn9ʞ(HRASQ4zvv5K{iRXPA`q׃YRH- ۻ'X9 pV;ȴmA$Zу뚮,A }S?hf+T99Jfq4 @#7vSM[{Ϗ!']Vs(Y#=]Cö @ ǽ..p}ܰAyԹۜ횐GJkc< JE BFJ\fx' ]i[$gM8  V;[qK{JKHq=jt9JmZhTn8'M!7] Im] WH=߾6pBP`Xs Y͔SGaמ1clo5{e4'xZ a *F=iu6$é9FJg\$hX IqCu; 嘲|U}HV"+gi4,X}=+У2ؑ8[_ # ϱLF0y`"EUu'֊A<2ïhr0?6Ҵ xRqZk`{?9CGX`sRpppyj9*2J>Ya3Ԣ0@ NJcgp> K9c~4 JઃdW}O"J+}19*iMIWT,1E_մMR)/Tm3&-_mcS3|v1բtK ғL6! c:\|ķWJ۴hNň" :zfDr1bP+ETaxݛO !McUƉ6< . vGe% 0rj^G_g-tȄ<$ Gft12_`37> HYسc5_^2TO`՝>cO02Qrk̝gv;ǎQsu=@q``CYe7+Եv5໛y۴e>QR@?8''5ǨZ'1iV̌ϟ֪E.m-l+n`;g< (r3ОNcsEׯ) 9* Ɍdو;)jX>{:6co5Er<0st纞*1m;-p+2 æ80hrezH+g>HfXEHvrGR=c+ė@)\#Vtk|E#i+pȇvPD[ dqsS|Q]{Dks]𭮛nӭRB1}Uyb&}O-ܠ8?֦i8- qVh JO C/^U]O;N4w"Fc+¾}vyem_8ǵjx6V񮏧Ȼ#25;WOv$Uvr=VGqTy ÁJӽZTslJ6FG p%c5` (溽+N]y8m'Uchm247dٮFEb%vrpҬ.5sLZLpŲM7N/I'Ԯ>HMHg,M{ڦOk3NXQlu 'zuclҷbW`ZTxȴE*<̙) ɭo<ˠƁ J֦\0?mh[ݏpD𽾒aa#o@+X8?JWBmgs݃41f\jڽ MC:}), c1uauyì qLz_Yu.Xd5\AU#Q2N܀j6'$=hQ|"6d$ݼݺ,c?p9QY929[YfYio,$dsU82_å"[8[F("#{gK A٘½;B,8O {=GDye?y KV![w4(=j} O֘~F@zV_ D}~SiT֖ܰgSkvr*8,qZu?E }ƀAlR*6A?OOG)P1OLf!AO4xd,*3ؓґ#OzV#jA91䞸Du?" E@=ƬIJCvA>s^dq:dӊ<;"s'K#hԿ%s][Hh[2, mSXiiiV S #n Ya}ivBZ=75$$cj7wbuۻy,n^z׫rA0\pqҲSz˛9L]  ӾeL+<aATKt3m=8 wFҪҌTixݾU؜ECqt,>cmJRW>_=5@gb\̶1If &o-pJ b@b<(jO皵BPw<•h_B$Mx18=@V}]blU\֭υi/l'ܭnF6PcYv$ެKm cצk8y*snz֗&5S!,2ڱ

tmheGLqWLJ\`ecQU]iԴ ZU&(iL<i5$Hřd0.F vy淴&JtV3fe*G/Lٰv+4^rgBGn#UjjY=IZGq'VN&N_nC!A4ťI22MMsWR-pڷ?t7S{+'Eu8|n'J{RWdM 0^< g~ N_َǨjƧN۳tH"׼2$hjV9Z$n35\q޺xtxQ'D22̢s~qj9[StL~Uݦq=slwdv=}kN+% week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from 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>OTHR 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 bdefeated. He ended up running an 11.32 100-meter and qualifying for the state track meet in the 100-meter and in the 4x100 relay. He placed twelfth in the State in the 100-meter and was the only freshman there in sprints. For the year, Conrad led the team in points, scoring 235 points, 24 of which came from the district track meet. Competing iin the bench and squat. Ryan credits hi speed improvement to stretching, squatting and the straight-leg dea lift. Larry Kelliher, also a senior defensive tackle and a 400 plus in both lifts, improved his 40 speed from a 5.16 to a 4.93. Both have a super work ethic. Missing a workout was just unheard of.  I feel sorry for those guys who don t lift, stated Kelliher.  First, they are selling their team sho T.J. around to work with his mini-wrestling program, designed to get young children interested in the sport at a young age. Almost daily T.J. would hang around to play with the kids long after the camp hours were over, he would wrestle with four or five of them and he would share his positive attitude.<br>His coaches and friends all share the same opinion. T.J. is an eleven. They talk of his integrity, his CAN DO attitude, his goal setting, his work ethic, his respect for others, his personality and his self-discipline. But the best compliment to T.J. came from Coach Anderson and Cach Voss in two entirely different convesations. They talked of the same scenario, their sons being n years. The football team record for 2000 was 10 wins and 1 loss. The loss was in the State playoff semi-final game.<br>g[]2j3[qH+>8gf]&ihU@ iYU;Fq*Kj5k{@R(}p*JRi+GRg\e\j,]f8V^U[4#Ҵ?xRB^r^rvRss~oƷ-=5 TQE)t {3||)i?OVȉnYJrhǭ0|2ұtV!X ^hc֣'E֏x$\+چ~\*/% 'ފ+gŽrrp=+>N$(jVg6±Iq+HC7\y>QP%_1מ$I#T(;?2j(Pu4gp[;zUbB*Ķ 2wj'nvCd