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[~y)kiS8 aIӯҁ]K@d(P `gisOSS;Ǚw+3t1ܸh+5 ӾixYk4ȏOBwbqMs+.r8gЬESq!#j3![UFvZڕWDсґ 7Rzpئ+~ۍ1Ot6OhʫE 8O5-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤M&$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?ٰ) As*v2Xw3~UTp3"u#qPp Ub,&z0$;i=VQ9I͛G8$v4+f| g$s` Ң.ޝ8@'nSW4h?qpTʹ-cE&Z(X*D:kkf cpqɯSGȃ{# S Ԯ#ަ0ȯdh;X1ҳ,CL,A=0 OJ7q9 }i @+ӚEVp:3* r{PR.zPAb2)UGRFnҀ#G=bN3Eining 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>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 Powe!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summatio 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; <SX8 zL9{W`›ju&Z_f$N-уP)B4iQ~ӰU3LyGHIY\t%X,~t呝X(cQ>f_y&czA(ᒷ`PazlEA}*Hnd/ fѣF(~]C-šZl7l¢rpS17O-CBEq47SW u|GZ4$16+H__%:Vg" dF˳fͅf]6lU6?zSF0کU?X|#X|eg_21G#|N3NbiBPz j(-dD0FL}m.r$#%oB)8Gc'GVSķ}NF,ѫSOF[ b 3c@3u,^VnyVtE@D4nKK35[ 4tYYlԥyOxZzo.>PB:ya]&Y`@e$t'O|ֳe#Uu9yt͛6*f]6lU$"˱viHm<9ט4xFn]z<|"jR) >gX(o|Ԧ]3h۾woȍoJhQ.,3YϨEihOe_c=4on`.l~8/rD/>x>]IC!K5Yoe_L}n9~TWu4dxؾtua')r_+Wf~"N BF8M$!ksӭ0V6|  Q<ܹ{fͅf]6lU@@7$|G/7kBܱz?udRyWɷ!Ms)'sǵr5?vff#LPr~^141mV U ʷ"UWh\#JєVU 槤+i"!!➟3y/?0KMc>4#gqO Kѿ.|cka7513=}o5j_-t?m:l$zm!56\iVD}:6^sSUZErql'v__1%!{܉S#塞cᅈ˄ǥ.c?^/\'O#űKQ)ы`u=%;)Pt)e4tiyEZWFPO"*ԫ58FFɪ<0L&jRPh!F/6l] 6mٳf_f]\uu*o %BUTU=@E J[i>л B(Y~4LUm?S+Lƒ|Su^V՘Wj/BGl~ԠbAN=g>J.ssCnb#^BFܰ Gi;twiS"['?Wd<~u-ܔh٨JӞ֟Oe]kD\,-?KoE _BfxDc9UoHz~lٰ0vlٱWf͛vlٱWfZfA&3>i[_ɱTSZu{QCQ@6t/#>RLz`@dι&Ă owf͛6lثf͊6lثfXlbkD<"AQ@J+ PHɦfoAY@-w4lqЫ Ў20Րomkr4MC! 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