JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? 6Gқ@Q@Pq:PEPE8$PQOx3VSF)Ҁ(r>BFYK `P(( H$v(((`RJ(((XI,1RǠ0@$s䟩rZ\)y^U\Yy r}\(iM)ny7d˯@2Fdk]QI qiP:Ҋ+R ݂ { !GR{}Ҧ }h'bPAAC#vCMaUR{P!QE ( (S-QEQEQEx:I88mjO}n" S]&htQ~A|ezrWx7f^Ny;' 8lh[a&Ӓ ^ZHoI֩j3O:+, ΥXMƚ=Dǘ 0c9jhK\y]Җ) 2dM fCW&VnQbSj#jSzTBQA9V J( %/B8֒ ( ( tIF8cV. |$A4R^Ξ 8NƑ&ݹ>_Zγ`w.*-6W@ْ`x9 j[*j7V)nzt&Kf+F1v{NῒkB ˔]ED7R&_|@"QfKd?tRNN M(+e]^<2sQO}{5̸3`5^dyVQE1Ҋ((^#lz P@I\HŘmQ@ J(M 2bCỉoZ]Bq)"2?wCPL>I ){sQ(Ԇ4SOJE*H+~3@jFq^9q-*;[μ*lGIZLWS ˤL^ՏQ5S8%N1EUi)TuTb QEQEQEM>8YK3}'ƒ&@/n1$5mlvßrS$cMI3CSFxE*~Actɤa2 u%."FO#^bCM5qu!YΛƭ# Y(d=͊2IdٺG ${wgky#8..U }kt' MCQMi[ DCGf.hrMrɠ* ( ( ( \SERp) Xh .}i=E]} J y]x9YkJ뛕 pR pZ!HpF=x_ZNW΄a,2CQmA81~?S<5)%^,a鞵]/ۙϽ3/?(!xvkۄy,/*vϯ9Ny=j0 x$rJzDFn}y*-v8e5>>JHW,# >)K=AݣE2DX =3\u5f\&Τھ= sJE=Qp*wwc1h22m ( ){{ӕ2 hHrO+ڜZBwPѼls)+y=i(|qtcxFkl.")#] bj->⼼fC_rH|UbоCDD4kkRcꎣA`8"xxq=g{7-ι+EaЌm,yU4ۨD "=";U^8E1݅9Z`=iˇ@^wؒm!Jt fyA^)T.N_>4%2'* 2+iw?¨U1G\fUY4*9`=ˑ~WW&>]rFBE)PXTPEyEJSI@I [̲NAGEz?z7$'o51jԃ_5EZ7=jୂRut qu n^?+}`_|lk{s(5qҷ4 bĚj6H۪CEޅivCMOq\&\FȷNj=y}O牵1i#R8rk Q( "ϱ y>Kizz:v"5WmZe Ȥ77;w̒3n$֣H\#*0p\1 0<s \MHF)"Y?Jl YndHF8U{FWOeTNF&kA4Vֶj+J~;y݊EP (Wӆ{ }iꇽ(2*ERyWD-3J5kZ9 ,Gic):aݞC)5ݟ^x^%dF-lzV]v>գ7NeZJ0w5)c(6n~Ze뇶q#Ehc9 V~tvw72,ctZ5SD$rynZe i5Jyرj*+s ss_aW%YxAETm$I 4'(\ǢZB QԚ]0QEQE2jR6OIq>6(c 5q56$QE ( (,XۛO5z-Zĭx~PڨeE6rfd b#"K29Q7jm4š)Wӭ1Iϰnր[#?CQL2G SӏAHJj*D D1 TGxRGcƇ85=x[IZW^;yn%~cr³HIf]%F1^};f 1_+pO-ִO;em洋f=QTN -: u@f (5nYS3ڡ(Z(redit to his massive line.&nbsp; Ricardo will go to Missouri next fall.&nbsp; All in all, Hazelwood East will send 6 players on Division I scholarships and two more to Division I-AA schools.&nbsp; The Spartans finished 18th in the final USA Today National Football Rankings.</P> <P>Head Coach Rick Gorzynski, who was picked as the Missouri Coach of the Year, stated, "We were looking for something to take us to the next level.&nbsp; The BFS clinic and Jim Brown gave us the "Winning Edge".&nbsp; I thought the plyometrics helped us tremendously.&nbsp; Our kids shifted from emphasizing the Bench to the legs and hips by doing the Power Clean and Squat.&nbsp; It just became a much better atmosphere."</P>*1R2\kZ$u/^I`]oװǵVsJ%UvI{Uސ?*FEPۧm⍿JN);(e6U&^=6IE_(^=1´2(Ҋ1Eq@ q򚧴WJwCM1 ;Sfg‘8#@o>ϥ!6:DZ};ґ!R5$6`(3ƿʼN77?u"%{ ]n4f&FKi&NPRl(%G4݃ycRޜ 7`v&)'ޖ? Py(P(iqHy$ƥnk>ݫז̨IO3J_ݮZ?5יxJ0'M|[[p QEC1@`~4Z)2hj(0!sF`GCm^jis_Xw^֥^1IZ;F*@G$)#B$lr33Pm~SxܒG҆KJ\AB#[fypPvcW^]ejQI(n.昌y[ZoEkr%0kVOzr:H`\[(#dPG u'EUhJ? (3H[!@ )gؠbQJ@h>QJ?nGҝwR)㨪_Ҥ]cm 8GcJ_ʕa1M1ձMi=? >$IqEV2I l❀kr4ptu`I3nfhͰԴB*OR_x}ZMr?*S\Z{T!u'j zTsn9\s1VG(ר-#C7^?|mȭ>7;ڄq6ˏjnQob){h2JyPHQaH)<ӞX 7yJ$4yh>S?g@^{QE!QHQE#RQLԞ yhmLr$uE2z%dqIiQ(!OMScteP>ԑY2QEM0KE7ȗi oE@4zbQABeZn`sz(red by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&