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LUG<N R {PJ@=q41sFd_O)y@ wWUZ(;w4H "yY4ؑw J0UP2m+Q֯GM?VFTB3@̛G8Pʱz`ҏʣfp3kNOOB.gI)l ˆ` N >ԃ.=)q/sqM?@'FNX{Sz3 ҊiE? GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exrcise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.rict Champions and lost to the State Runner-up after 3 tough games 16 to 14. This great season was topped only by the year before where they were District Champs and made it to the Regional Final. Also, Coach Christine Robertson was named Conference Coach of the year. <br> Our Physical Education program has made great strides, proudly states Coach Marty Martens.  We have grown from two classes of weight lifting to six. Next year we have the possibility of adding two more sections. There are really two main reason that this has happened. We now have a uniform program that everyone is following. That program is BFS. The other is the fact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly proclg or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set-Rep Log books not only allow each student to chart their progress but they also allow me to pretest and post-test each student for an entire semester. I also use the log books as a student planner and count them as ten-to-fifteen percent of their overall grade."<br>Coach McGee has done a superb job with that little school from Ash Fork, Arizona. As his athletes continue to push the limits, they will pioneer a standard of excellence to be followed by all. Coach McGee says, "Several articles in previous BFS magazines served as motivators for my students. They anxiously await the next subscription so they can compare themselves to the athletes in that magazine. Now that we are in your fall edition I'm sure that other schools will use us as an impetus to join the growing ranks of weight lifters around the country." May we follow the example of these dedicated girls and beat the odds.</title~^WneJ+TP {xkMB22!aƄ Xu(0-mX$+FC$l~2+(B<2P+`c[Qrr79|dQ$G+Xe?*|Z0ekfZs?,qDw\Q`&+ Hi)[LCսfa6(~QO-^4u?,݋'E"$9&cԟ*"̏a<[1]RYxd\m|5 tS݆C$Jt贘5"w)qC @ J5$C'ACޟ1-dq.|rVQ H(7Q\H' -?TN? -!in#,2zo^VZ_U[ySx6%cĀ:V溞 2K3U@vIf+?2;C,q⎞<)gHmb6۔`aӨg44& Idcks{?h$pYG1O0Jӡ9 39_ aҷYPP?e4*6;0L 1|އϨR#߄زM Κ*%kM3iU3ysZnleIOg_矁|WU]Xb?z^~é J{<:Ŗ T&{քVv9 ]^(tA{iZ[o!wtQE`;` l]Fλ2*x뛉mtr=3}Z(W*@WɶC;ˆk2˹pOʟ>xyKH_O)5p!'<y?(Mc6)~'{_N"zPtZ . ;GnWnop|MJ{ Rh؂Z~'h? 8*$d@H( djCP O b]]0-RF?B2}ÖJ"F?:fZ)뽝9%$r2U2'Uuރޑ0Jc-Qa8ՍT2QH>HˇherD R󾫨f4%֜w Xgnu֕w:< HPњנ;dkVPV՟8'~yhttᕄz{Xn;A!J{xd8^ EzБ\ k,p^PoZP׹ʼnJ'  jN;e ]^qe{ƥe+Sl8N Po5#24aweݿW^+bݙ6H4YR^}VCo3bh/3dZRA2mstC2sV^U~c-!AؚSi.",h e3#~{DiZ^DQ=X_Nܗ%G{O-텭Ҡiԧ^3Z 7VAAEokMX &R('_Aǖ/& wikJ?ʻitz̠x}.!*z]RRBRq9?q& >f{>#bj;LCEnOO;$jYؓ乸E}2H#}g+߶O)`iC]i\r%+ AsbpCuVeW$KQ$آG?X̓o M϶.CZ 3!XaS"b=F>Bex(<@ NEZ*y}\./ÙY . 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