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MhHW9g?@: z&lB6:#"#jc 'zÜg9P}G|B4]LA;{D*T؏,^޵B5],ZLs՗:TTCLz-lK2}ח|EӯFײ @{$lT<+s倸”74knuP =Wо89PSi\az`T{c#֕YF#n_L4Gz},]u\c#דuP{Ȼ4c߿Φa28=b">?Li=™InҖ(O<~5eڰ˳Ȍ kt=lQ$EsO~2?>l{h߿* ~5Hȕ9$w" qqQ/ԙ;U!{gcsM^>T!00) < F*gAè@Jo˽~Zj'N`Pss|qOjjhWqgl:ve*<={1t>n6WqjQ\ۣC)?$_^T2Dq |AIRwEǸxxj9yiӎ9#4Ai2sY$3r*9l/+$sԱG<+ G58ZlsZRvfČQU)sF[{Y+!$=;Udӥ4A8$T( *L}ꐉqPIq~)wBH>1h@,/UٛJ#BV &8:Sccuu9V\gy5x ]Z;}Mq* a*T#>yC#BjmjX#>Ht޷2j6{նSNNԘd/')*#h۸I!P%t"bk!>ŖPcҕTCGJ9*F@bsN1@V0zUFsRaݍK1Mr7 U=VcpGjMʞϡIf?隤J t8} $_QNciԎ9vg=z:@{`T\v%SOjgJmnpSkq^:@#d k0R䬉!< V\#aJti_CDo mo ='5\*/SpTV9ы=#6w{&a yo͇TlRLBmVcU:kgW9F|S8EfUr{幪8=Աz:cy?G18ee[؞Q@(k8iFB 0ЉQ70}A4,H"= %P8<`vHB#ސf=Ơ w~"7l'E)cҊad Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per 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>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 n