JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?P< "8'B8R.K@b)9sE S=ONw(?FqVW5Ӥ[H9u N3OW>նK˦v\#V3o NjOJD/ $cJ2RWFr aR12HJzttJmTSxv}@M+J ߅4D}?:;TSS\i3 0j4S:5"?F dS*NGqO=K=SO8$P ZxƺV3##Rm?IڗgA␮{T>^ SCL)VJTeyb8m6i>eW/ʭǡ}L< ْWlac^Ydb 19~4Tvm[3tBa8`$#@4}s,;]ufX$aUr 壾Sc[iW;:[/C[+s`n1:ұ-]:;81T€@uwsnf(x[Y>rAoBy$ADi>!vr!dCZ 9~ ηt icqı}>*gR0ܨRGvSr9d&=Uji_jQv ҘJv}b=22:P2 )uS2S/;QL ;x\xsN_H0z>Rc_sR3Tp:P) zPYAzלQ4sɯEN5的gMM^O5s5efًGTB -Vb>Wj6 Vm+DXt8=kִM^"i/$ThHDZQڞuMV#\d(ӎVSw+?uCikC"Liʂ){~RFwGUGY:M=#u;-eoċ$mv f=2[,[ \l*|v<,sY;U[ >&23=+;#_Jdwt)do$rOV+EtN8!W%jYIʟva\lVDwRlLŚ<͵L'QN29Wpgb.}l&{ D$'{t5c 6s>Q͌g̫#!n{UÑ2C/ǽZ)hW 85G=$O9jsڠ `3 viQ_£ROjr:@9GzNٮomUҷLUYZL6ɐAz}fZMKC1ߤJApPJÇNvo8=+6ЯayK2 a69qzlzpPNjcO *Hi1讟][Hڲedx&'VPΧ֪L!]D=e'TZ3'-S)?<*[`sKbwo'Hҥ<5ur{6cFb=kT`!'5[Qyx?HV7]Nne9Tk;Vzzӳ:tZx?ʻ#$Edh\ R!Fmm!#>;dp ݰ̲z\ʛXh[*;H䳝Z%lԾb I!kymECRGN? q(pN9<>܎'~3  $ZKmRO˜Y`NnT1܇ЊwEN85_6vDIr!}i#/?Ok!raڶ dt?'c#=)]=Jf9j܀0O'$W/AkԃO(@%/-Cw ;zc+y0]ּz6, ㆍwHgQP7A?{q~>KvUA G{ AH}okgKKQv.!Qd|5oEǘGAOҦ]x>6RPsRʍEj"j$2}i𣟥2i{0b[UAU hxZD38mLm.THV0}H_֠&Ȧ%.*hlUG*zU( m@ f) ojhZ3*Wێ\#=TØ>IEqr> m30<|?hfȶڲ2d` f>Ӷ 1A%>aE,O|ҔlPOU( 4.8vSrs8)ۏ4Q@y p:f)0%zמ=hs&8$=袀岩 6@\Ex/z\ aEy$j( A (›z(aT2>'󢊤&UiNQWdMxury of many years of BFS tinkering. The chances that you can come up with something better in doing our lift is slim because we have, in all likelihood, thought out your scenario thoroughly. <br><br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are goiiTQ솖: AkdսN_*F'[4@:tAs I have studied both systems, I have found one major difference. The HIT (High Intensity) strength coaches focus on training to prevent injuries with a well-conditioned body. Other coaches and BFS who use the secret, focus on performance records. How fast can you run? How high and far can you jump? How much can you lift? How much can you improve in those areas? Personal records are meticulously kept in order to verify that improvement. That is what drives throwers and most athletes. Therefore, even throwers at the HIT schools do the secret. We at BFS are te same way. We constantly measure our performance. We need concrI̯4_>^JUXFld(;=Еaʑ:,褖o0ad4DGvddD>*'4lMJeQ Q5zy#"Q*-kf'ښ$^.9!bP*Nݽ=k}Za@FxoQ^С?>TYa)VU`ʦ>lת9"jG ;4{ZCா^ IfZ nU[\Ox‹.\1D4X$XX]q0<`I 9UBRuZrF6!\ RFȐkdVn\Mf2β8,LaReF7Qeք7R9cM{IBj^Meﲨ-)N7B/@Ly)ZZ6#At"Dfk^׆?F׀חmE~` ;C 4JlI0` ,ݒGfD ^ZJ춮)? xtxmp''ǹ\9dyqߧmShI†ޓƣ@TA LPV -kE׆0@|t߬rcJDexދ// F(rS{C 8gI[ fw?@&|B PLXV41; ГF&BO[raI&Jvcp EIXv=;Xs*c౏7u䖇Gb!_ yچ> `fj]_;EʭA*t NDxX_[mslUdvAU.U>KS~3A!R3Œ2k*\ Ce*5W=Imc@Ir$NY3Iy^k\fI$w$-VfW=e'8rr3K9xหq֕fd.GW4]mGG%:I䵛R7Po yan"KK4KFeC=3Țȍ# DlŏN4s.Ɠh| Ɉɏ b:,QF,r{ēIdb`{or|kD1ăeTzT.!\hiaʝ#cPm"Do+Pm=?I;"U",]$FGP![W{<|y8vF,h Pj8se\`-[cr>$ǴMn懕Ysb(c=2ZIdn;_OA5+չUޞ:[WS"լJ\QƊ;#nuk%ayw'Ȑ`J20QSm˾sy aɎ6%08+uPmi5>?l甎m%-S_נ _7|i^sVmsutwO:I߶O}6]Ov1^(gKͥk'+JfvK~5wJه RKgv _{CVJVU