JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?-:0->յA' 5Z8q(dV =p{P"_9(N7,C=vG{lU{ߘJ?%7qhCώ?S[q1H%QZiI>~=8P=T{H$UNMp<îj{ ,>VzMu`C ՟Lu#*:Π@&L:k$ݘ $ց5mP? ifGY;4?iBxV'zŠ- ~QڊCi^+:cSOV&vmc)Kll{V/a9?7@iMOI#95 A#GUً1sYsfC;P1avtS; X˞f# mws7vIo>xX6YEq3+Cu!+bS8agmh^ѿƅyu"֧蘆Bp5TXg9`J: ߿j!qIҀ%#Ӟ҇qԑ5$k\;#<;bsi$⍤(௡1AXɥ*΀$8i[Jf) { ԗMb#oq͂9քvd^/'@Xߒ`闭W$SgKV5+9'sUƲ1bt^KB1CWb'lTW 2:RJ>\c԰rQl9 ԚӶۗWžL5RQ^|.XtPx&)1;;s0ގFz[>,WKf<ֆb.3Jp8Ґ`qPE_j'S4p8&N8?!sRޔO.юO9ڤ{ld{`zWa`H a]mAZB;ژp>E^Fe$a@ClMy,jP=kQ Uf̹(8M`[y2#<cn\i|T;if\$`=9*z}jiׁ[wLt[ ܡb1'z@.Fjm\ք!qEW=0={Рw8-܇ Ń*i=yaEҵGӣޠҥӭ,R6ܱTED~ \=jlso}VZݣs׬ƙ*s`80 a XZVsa0˄'O!@"r:y+t~vrC_Mk7[wcpYShJ,4-I3?'9z9hҏi9S* sJ̫qAwq4يGh:st"QfE@2x=a0A Uæ8<<}{Ү[όg֋1]FW<һ Pgn1%pgO+>%!zHƱ+&>rOŪɆ">i1H`S3$c]& JE>qZ"3(Vg#mkT ;p{֔R3iw`5B)D ؞ѷX[Obe&Z}$4"ē>gn=Iҕl,/p)tA wh}jnN184=pa~Ddi&Ѱ$`GHe{6(N!Vv5KK#Pyp$7+ $)Iv#aKѧqC\ dWUAkX:p(nŠz(Ԣ~>e5{{6IخJ{WIWB;Cb?%+r[;[9If) K+6#3]4oT7=kMњm2zHP)I'n&vױǵ<MSh |0lSz(/F?\n#=H)"r=(%p9an:dQ@Ai sZv?\к]Η^12S=Q]q[flj?gsP>df4;6 EE#ըtO5ٰ;/I< \t]K)6~ ֵ)`p\\9$[ѣҧXك\8KՇPs]SO5u<s\ji~iKiX* AQ%sJm'd3XXHW֡,\m@=6KOAG$w.m%dVZ],RÜsՆΨ]X5kPFsWt[:K ԑ=<HGu ѣ)hyzJ0=1֒wW&ֵ~?ޘs\0yɭoCoOz_܊>NvT-@( @if`hѓ[ayk yyXRLN-QIYa6i]s.NںCoJ9/8 ѻmo}Oey(f`8LiQ#6AP-l?;8PKH~PH,Ř׻_^a5f$R#kîͭܰ-Op!)OZ(uI}MR\Az!dT|8 t,HTG>KMBid+psߊŦZcYK`[ "I¸K.PCgF M Tk PnLYR6gtu" IAw\?Ҕ_]I=4hpq[РH֭)j_d?sQt3HQ]XOQEgj mԎy/J@%pOiAw  C>gn#9e9Y?Dj9/ud Ņx՝/$ *Or[E|Au c{Uվ@^8А t}5fBO҇@yB8*M·aA?S/>ѨF\SƢ8"3|s+'ۥy!  w{h̼:`I`{_CI ?A!A.z ,9n;S#Osmu<:ܚ+Z{Jw,OΓjM.=P PcPiPtf@~oZ@"X8((yk>w?FmԸ|qHgP@;I$qL ֞G S8'~t"`(5og~nK2Ȭi& NFzF(qB gBwV5[iLs Wer$CuGuY9nӡPTwഋJqf85+( 6I&H,mDgXSֻK '|vh Xu RkCcºӣYJJ ,y~1j8aEv~y',h$D_29|+q qzlj.2+ך: 'vy=*Z7MX &BN}iG';Tc)2)Tanj, ._ZyR=(0EpmqXG5:;{bTk kR" ]\n'h}V<8u]ԛ$&ݔF1J!~0ԊM$Q`\C@6[UGA UfMD?hF^9D=sV-o29SЮO4k!BC:oJMp<[}J>+#JbU9O~2s (-  ɓXfr]*ٴaNsnN0 E+6/!>]qsZzpc$䝼 ,tnvf,Ʈ뺕hq1JؿiA#85A'9-@PONZɥkK̽#=qZ<1lshv]Ǯ:V A0#:u`xȧ;gZw#qM/$fFY%fzPdK@mlrJHr 편 !*?c,VSk0O2!zqLi1@3@u&0NyH3&W?SQ6㏜4XV6ucZ* {҈c֗i 8IHW80qN(Ɲ}%nB7 *f.N; 2k'R`dx'*5f&9S-,Qs9(TQ=N(U#;yT@I$+@ !MttD20Vۆ@t=^W{릞Lx }iA듚bu>6Of3Hp)3Ӟxi~(ڻ^P!zw5<4@Fn2(i9O >$ptw)ؼR Vo8xv٣5GjF $G-, $# >>y\`ysX&J985;ƋTNC1yu?*V"1TqVW%=Auq&$`@6*b!L`szۃ^d6ٸ$uk6uRV\~t(2O4fuF NX\uzT6±St>uȪ2CslwJ~H ߒV$*pF@*%JLM|,+>x;L3+QvZ>ic{]G4V\c${g4S /vcG(:{%2~Wd=ֳ_-=*3e(x"}/PMbmc 殭&:oq֢Vd`H ڛ-7®kV;Bx^i>-l`OzuGB&Sz5Ih`4lC[a'J,zq25(sޑ. ] ?Ʋx~&`dap1_ZyʒA>"єGv<?jwjJ?{ =*H-SP c2BNvM+[I62?:PY.@Q"s޷# *HsIWY"Ɂ4SrAs!lWb?vpAESf>jhL/;ԟe $gj99*\=jl:E1N7gj&kALg2䁞:UAOjt/ITVzmژle\Tןz\]a 6NIvZK>J˸M{_qBZCkUQS$'VOWY.4 FR@8#޲M=IQd8EyDR(IGR$)ҬL gQg&S8r:~]bU09t5W$sqȢ@ =[{jC8 Ȉxg\k>kcY-h=;R@6=Zf 9\BV#߭BwzՑGFMh|ۏJAty< ~WOc^YAO(.m$]\`}kHRbkb D%=t,T,=;Z#1ɃYH#92ɻTtz %y=֜cYZz%{R#ʸc+ŶhiKO=2*Xv~`ӃL A*P;Ӱ |jR01c&GzI>Kړ@e]yԎˏ#=z3$% 1Ρe\cPyTdq'X}F\pZhL1#<NsV3;6 oGaT1 !ܓ+j&Aҳ%$Vl vzJ*&nn֕˜qV34F qQX3GjKI鞝O~4 $ކŚmU OWL 2픨$MFcEGsU{ֳiS*ojk/+7H~pTt}'ǵZʜ (-hz I%֊+6X 98Ԧ%(~) &d5a"Pz)+K#{+t"S<(2:qUY}s3It8EUs of the day as well as the future. Hopefully, you can use this article and do the same thing. Good luck!<br>Recommended Sets & Reps: Two sets of five reps on each lift. 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; Thiswill give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the addutors.&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 require #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor r a quarterback to be in the weightroom like I am but I know every opponent wants to beat me up. I have to thank Mike Gentry. He is the number one strength coach in the country. Wherever I go I would want Coach Gentry to be there. He is the heart and soul or our program. Coach Gentry is almost a God in my book. Maybe I shouldn t say it like that, but I respect him at the highest level. <br>We at BFS thank both Mike Gentry and Jim Druckenmiller for this article. They are both Upper Limit people of the highest order.<br>Virginia Tech Strength Program<br>Under the direction of Mike Gentry, the strength and conditioning program has become a major part of the success of Virginia Tech Football, Resulting in three consecutive bowl appearances.  Wehave a team dedicated to training hard and striving for excellence, said Gentry, now in his 10th year. The younger student-athletes see the uppercleassmen s intensity and it makes everyone want to train to be one s best<br> Our program is designed to help our players build overall strength and endurance, while helping them develop self-discipline and realize their p