JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================iK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?>j*'c, rs]s 4ṞI?q5deFҽyhhS^j%˩ ėZD(.DoAc!.9yRqֵ5#I+XV3ǐߑ9+r>'tR1\F =~ތ xQ]#Y]PF)޻} +O }h$H2d8ιmX[&e^tzfI=sé54m7$=X ujڅv(Qmboˌ=jΥiimO}Ă0OeQ&B>VOugȭ'WCҔ'̽ 9m _;a^s@\"Hs$n?g;bc |jV&Iʜ0>9/RZF_Y![b֝iM_Y$YP۔s]- ny.|uGZڿ2G"9ݯ[~|鶡)FVhTj;){G/^HZcA xo!@>g$}j?,0hvшɌO߁h-Qo;d#(XъD##3#)RY"SK[RHj:v]a"l а>qwjTxu63,2>^;mOn * GRQ{۲ iRRa~7@r&a'9H \pZKij"eN1ך|wv2M0cr88Vh N;_uG>Cm`NS;:5ZlTs)clc'^^[SYCQ,=7Uw=گn^μK4z cN+y2+ZnΙu%+zΡ'6`J53nyFh/SjnɭKR_XZE#3ggXWoFjZio =1")d{nxo1ۋ5bnV2'~_ƹ{$g(rraqi:k=օaw,I^Ve?CZH,* ¨m& ټ$cbkƭmo2,@arN;v$ܚ}R)F-u1]i M* 34t$_$M;T>˪=.AȩW)Et2FM:H'*4P"oqm|dVW/;W)t'VRZ–/&I*wHL:=ΩjC[;?z5"ۑTt jDcA{QoxyS40Lv;Frzk6K0ds}9Lˁk5(I5Ir"`_q56oBIT=L.E-5#CI3-tZV>^N?*ӶմHWӧKuf-qדqڳt{u;kEC&X!Hpi88YsE\%MF#ӊϭͯ\Kq3M,*q#qYAuMU;Sx. N?+9n$ `3u$uSZȎ\9pO^8d/pysU~;| bcm5ڐ.q9ҵ'a@$s6p& !B ZEth great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight an