JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================uK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?U^jpJt0үGnrج"W|E5 s^ ֓E*\Hx5i S#vC]?t ^8d bSO Ǥ}VT0 qD8Ȩr!̋Z}z(b\r_^ɧ#Bi+5Jꚤ60tm]q%.5mA#cwО[J78T'ȭ'KVS ȳ1p;@sU"##O@y& T);XiVѻF}ΩA6qM"kLY[Z@/C`ިѵe֬>Ԑ ]cAF{|+v$V3eY($uƤdZhgz-w0Wj)9$>G&V7$ܱkLORkZ{qlW?Z7FcLO%d*tQI4éKX d޹5~Ϲ'vm$|'n)]D%j׈nV{$P!D⛹eWIA]K)z\]I ĮFp0+Aff @ϧֽS> ³ri3Hɭ?r36&2,q3Wm1z8.Fq׃R9ic/g ibٵ=kZ $6 QKkP$|tYqTWOG bxь{yW̙KR8u9fP_I{y*/#J}lmaF 068< 5ѭPDO *%{h8n`zn,h Fm|yPgR֤aX$>;VƑqm2K+IB8Xrzi:`>|D ݇ܩ>GXv#?#9(0 TZYWt#s>G/npn湍Yij}iIK$r `!Q@W_ mW"Va^dZ屜{mCq0X=g(]ٱfHqT5YuWXglUMt(Exo5+52oHrN0qXʗ, "] ?\y<#jՍOƶ6#r?Z]zRY! U5Sݣ.)4CUSc-#?Wa$(\U`3]iK<}x~}@?qtw'Jv2\>wB%[kc pW `w lZ2>5X5VS5ƙMzbȜk?[:rizQLLzׯp!I <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "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.&nbsp; Because the glue-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing,"&nbsp;says Poliquin.</P> <P>BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduction of injuries reported by those who attend BFS clinics, which teach a