JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================WK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?hbsMdʜzVx#;ϡfI# yr!"C{Ec^j0æH8 zjy0}qvrFq#V@@tѥ.yޟE<:sC}ja=)Xk1ҴGF1<>Io†+asRXqΠW;,pnܱ-I6z* UrP(1$!x*1*3.H7AJ ݺl883I'_5t.eP/P+Pil|dd}y9;J#(") o9Wj"ϸzwy,Ԛ+ nNHdN9aR]á=DX Oy *VYA6N+I^2b9܄;Յ|I&#b8VbI󞢅,\[sUuoaͷ5 a_*l7?ZP1[CjufRS$`.#è\JݚN+"G_ ?/Yªj (9-µQM\Rpv: ,nu꾣um"UW؊ʞinR_17ʹQ|ٙҭʹZ7.-c3pMCa>%iU7 q<&[r?sRͼ/B3]8-ȫ>oCS^ 70[Ón'~H14nD{m;泤6$$g}*f;-?%޿zXy_fkj3wꙓn8"2늫d4icw ʴx LznyT&'s=K´mZ.I Սq4r09@DIp곲[p) 3Zrnw~^G"C _Vl#Dw8i & ֊)8\c=L؋HU4$eϧʳBR?zbIhq`6 2:[Ǐ?*(scles and tendons.&nbsp;&nbsp;</P> <P>The Hamstrings consist of three powerful muscles in the back of the upper thigh: the Biceps Femoris, the Semitendinosus and the Semimembranosus.&nbsp; The following six exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with 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; <