JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+nI[R)okrZ7{1PND1SK(q#3ޝdTdFFg`. Y<7i#XnP1Ktr(?KQ2p'~._U~Avن#~ۍ*; c+q}0~v4T+ v5e`. 69_Xxぉ`V9a ,$?;ZVg»Ȏ%8U+mI+,3 Tv76n6v6j%8vkNI+SH!$$8AQ/ZHO#gg\ +GsoWS9ضP1'f rlky"D*w>4^!DI>x*dpTcQZJr)|[BfUؼ6y4ΈV*J?Z8]T:nAw-i"gP }}ʖ˙댃AB-e;E2d'+_Pլyk* K) FH´$܄9'M$&iA.Kg9$_Z+g({? xnT rԯCҨͣ^4E \7Mǭs h$i464qO'oR]FeUR9ԺGt;9ܛA hϗc6+99KN"2::;ɵ"ieJ.U85dI0sܡVuŽs;3*ݏ5\ޜgc}2\irrRZVpC,#R]hfMV?ƻ(:*%JʥyqJQ49jp6ddgI {m_ƗIH85m,uexk_hX/TaK˭fZAI"b*yhmL[fSA'GĚך6SH{Oº8[=muxO."<>RC7+&HXJ*X$OT\W=cg>\,y|\g;s\3db`s^i|Eɥꁼݘ7\!6x62_'V8PfI_Vώ|;x݀^zݽsEi 4H,f7cYo9PW8R-s`٬lfe},+$-ıBp;*$&ymDN݂Aޝjo!{x ·wn$3Gz{b2-9^P}m-"pJ$:{m"PO5E Z6Wm=El0˸)@Z9GX@\S+ָfU(^O }ke4imIăS'd8l5+6>Rt Wnsuv<뱁=$6Tv -])r9vP9E1xW! ~,z'ÅԼ2L]8<QoMoi%=?[Drlj-b"i@'ӥs'-BVyVPn¯ûc(hPyU=Z/El$boS:mGX4 !''oEM5-s̨ ( ( WFڤ}*:w\Ƨ ȚhDxY*JTAO^!n"FMeIf#~&I;tYbNwzfM>kww@Yj$+庶&Z̆NrT\RPI96RYᾱKo(ʜ`Wxfc=0B^+؁dL7ùH⥫0SCߛbĩ^?,`<_oXoor 8ڴlc״xu~)uh0Pns OBӵVC(xݳ#vH{Kˇ3TMf}FwJv1h?UG'ڱ"_"|}뫹9뎣b_ZCyèҰ&ƫQY-6JZ*lQEPPQE8H)JI@X]ЏgO8m@@8Y\VuG/HOĂ3ZN =ժ \F~8WЫҾTTԒ<{N =RKy sSߏJo]Dn7J@ýAw{og xw;`T4K{k$b%6K2I2' '$Y׬Y21=Hp᳉׃z&CFe(t$HC\3zvRP*=%_k7/>Ҳ&GPĬOو4%3\HR'猆(@s$K7Pr65]LgAqTg9!,Ft抪9 Ϡ9A'ڕx'>v61€Hw;rXkxvvc%Aǚ@=7?ަHʁ;N<y'#q`<چovb%fnxM}9 p"e77x*VVWe9%=#g<4:C89kj ֶ&gu9VCƺo M& {F[Aj+ʓ LoY?XbB~+R5 JO)@6g}LU=w~u[yDQԑc}s2^:IMcJ~ht +<c%hZ`۰f$G$/ݑ~uAVY8C:C92dH,t^&`D>ON e+X"Ŷq\g ~H-ǘ:20 L1 3T, 2 ֤13^R3):d@~oքE@EŃ+6rFOn{S7RC gQ@U<%r j~Y1(bJ'S>\ǥiģt?:C(%08:;["`]qp拤%:pEWu9 )X̍ǧ"3sqE9NI4RzOjq9r*(QҐħYi(eF*ʅ y?ާ'41!bQ0MQ:q@Be]:` <Vp$ ٶr}u:]ӂ sjwfi|#vV,z(.=֩\/{sQG>;NQ"ܘAJH$lTrBMbz!=`Nt).!$|Ny֗Op #[]Gk"ИhrtX2$#I$]ƕ 0{9V.-a(çSn>E3UL{l\%vqȘ]aQuɂ۱5auO}j鐓\gѪ1:U9]ABUMX9E#ۉ={Eh8 iUM@(/Қ@!94 :H簨:U;-:Uz:#^Z.lghk,#"Im.;3 VcKy%( [1Q'J͈{j5mQY1 zԴ&jĄ.Ka׾x#%WG~)[Q70#v=m~ RL;SHu4 ^ԫsJmk k=j'Т)_$0j隞Aߚ)>5(ey'SEZu>;ҿA$$C\4N@;GRqNis@Ի^0HMh >Hɢc (&N{Tc9=EH3Y|4zP= #I߭IxŰ)NLaM0ԭʚq@Qpn|0>v]_Z᳃]o3Ï&l(Bym'KX捲 u#ЊT1uh739215RS$.ZH}Z˖6.L8Xtʢvq^@I8j!> Vm"};]|Iq[#~%?iҚ-n J78_FkyhH2)FT{;arwʏbA]vqΊT`uJѵ mMw( נJ<̛XAq>pqS\Nn%xUAB 2[A1mL {P9⎝py@ \қs@Ɂ^ T:;S@6@N(hs@9< $ST!{gMT_xe!f̖b#ۨz׎|.~f.!yG=]ŜqWC*Y(aׄ>`t9k< O@n̖ljIi&t_Q^/'L6.QpH851ڸ__t3: *OS i)-R4?7DHEEf({ҘJ};wb3yiO4G?1wH psF})C994hz}*6S_OԭhdV{. 9c9WPE|Ҥ/`Vlm[SDL >r%]jbӋ('w+Ѽ||4ҸȊEn;WI%lG~5Fc)h"${7o]Džxr?`XkJbanz-/#ᣛrDtcfv?^OZ[a~VXUg[H#9W@#bHj|{21SUqsG|BF⫝̸\J?r)-c F_~Aes@ǣzL@wz) L7=3ڐfsIӊs#=)< 4&*29 a!N68cb1)#cuJ kf+=* :}w:ҼKes'D]{oxj.׎Aqud [J^2 m3u#xZ64nGy/2L4kݎxj'|6h,sHU1F0+nUwn?*Պ~*mԼ}l{WF>V+Ojg]!k\wt;ir)azh{ċoxFɅA׆J6_ʓ5{79 NF),a4ST~Ri;QL@ϯDFcҊ) m9FN?:(!sښMS;The workouts in the BFS program cnsist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade versӚ joMtOīqڱ. K{ClӥDַ5TF_Wtt&-o}BRErYmʚ:WSȶK`w,9Ӭ'Kǡ[\<|g8q]mhoִ5!O7Qb^AuՎ#ƒ,H^icFFc+-T=`5à<{\t'ɤJ[ 'ZjұHin '=jzC=M'v- +)xSӰvnT-JO0oCQ򚓢 V؍:  ϰj7FlLdKwB3Y#gnc+MtנxL<h_ >31~UtrIZMڽ7J<߲A?C $0T㿭sC}:J0ѐ0?LmG\:" *{h>MhU'pO ' =)VF銨@v}Ɲ!s7R2]U4PHцjn;'5!ֵ NH!*He.n?EֶV1XHc%mñ,2ĒI4)9heȮiy~UbB:Wyd.Aj"Nz֑I4+u֪$rt meters at the World Indoor Championships. Her only setback in her remarkable career was getting the flu during the Olympic Trials and finishing sixt place in the semi-finals.<br><br>Smart Choices<br><br>Choosing a college was an important decision for Williams. She not only wanted o continue her drive to fulfill