JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================aK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j;+9f8$.rjj?7(aw=S@Ketǽ]*j7m[IasȥJ15~ewc ;AsRYArgRe1wb;ϋ=e 2Z49pkFI4>kyB[ FHT37F$Oz|A?Yq1Y|t:}Zdh pÏq^O}:h SEk^>/Lk{p~sNMkE8]qҪ˗fU [xecZY.=Y`QS' n|A|DAPOwNxA\O&٥hz G.䷚yeQ(wj](Y&gs^*텥zdyڄlm`OwΖMKhwF흳ӚfjX݌I(mGW!tt(T;תQ؛qlL鸞=kC-/cߘUg8C`Oǵu>6M`ƑD2( zPT5B(@ 2_˧d.&%GSJ>]$Z4Gnp1]Dъ2:AGq6Xn-.FRWA{gD`sя,9=Wr_ymز3^5d#&O]#~5z%u ylI'aLpcVxʀ@Io|9 tע.fw.ۯ5~k=7Ϊ)x}rO5&>y.M }:Wa4eelQER6g ($#ń jzL&,/+PL{D{+Rq_i%565> ]6#9 k9%rj=1{癭=g&1\<7eDAqp;L=&*Kh3zWxRk[r1zǂS{?h֊Z(OUY?ZuOA4\퍂n+m=M/fۊ bEygZy~TEVm2P$Q4xV9\:U|K)+ۅgmO׵yn|m(8pN6%dlpA"x$RDYH^u]UJ D1?״xu#Qd#܁E%+]͋G%|#,0zǭkH _ֳvՅl"\2΀%vQ\o ?l՝HbXzMz% ߖ?@-5PZk}z9)kP]tMLn-Tr۞AF>ux/C-WiO3@Qey$#'>-foD o&-#u :@ EPEPEPEPEPs which work more than one muscle group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercies, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometric