JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?}UҼctIxL$Vy}:LP]{A֓;Qilnϟct RIWz꺄aIIѭ_" ,`͸M$=D#;UQǰ2Rzd5SYK4WqYؕ]\y:r3e?yll">H#m\iG첥C$USigNޔROlO.|:?U.n#y`k~su zyZᡲ5ۡjEל}u?F1RQ|k?)]'qViz a}/i F-W+Z1dp5jqiR\HTsp> šhU 9sֵ?A8${R]0gz}R=yׄi[3mpx?g)ٛ7-{WkKo4#$i*uR\޹#$ںylq4ޅw)gC$hNTi.HS ;'8pT`1\oDkRd_OJ},VuүNxPЙH9Zfp!~h-Q01ݓZ[1QX[MHm~}뢷uN9֥77.Xtz57OxP- v7L krh2꺤6q;tiS$\Ѵ ğ3:t&k֏,p^5BŢ~hS}#Hi!#QϙMnexJ/|ƹImԹƛtYlyu} E K19sNW&an[VUP }kMRucϵrβן6>ήC]?RR%u'Olwvt=|ܸ #+ͩMҗ,%%ts[!SNXWz=m*(N|)ѱ5I@nIBķ1ۦI_t`_N0\ ]I'LS =Z4k7ڒxH?:Z%%dR`wpʆ#pi.m[^>bjdw N+' dM=+ft$ln`R~}CZZN%-;1aPh۱L_º)~u<$2@oU Lם*-]ƛoT s~="cz @)"Ohkvfu5hx>4XH# vrFo` ?J c`H2KU:dmG'hc>rW؈n4)ZK.Ґl |lXÐ)Uvʦq;՜XI /zj^ݸz/ls)nzGOխ~BmR p\T32ʑ'yWAz5{;+wsǒ D46]ҲLN5(G܈I:RIeק7Ryv{(>Yw[+Oz鴋 +$?JrM#Asw\'ً<~SP ]B'$sECJM7<);Ġ+T㻳`M Etk',g^f\]Ao)ieTvW=>%XZz 2ʟpk;Xeҋ!+"k1ޤ:#VY-_ps\B։1:XR-BF }=+nu]UlLѫ?()S^NRGqxIʓ]]F8c g-5]] $cSӴWBĞخm;ËiU p?3S)Fj)q纽5[>i3^VV9^kORrTFܓ\ mS5e$8YA+$qR< ?Z!\\iPvmzaNWh c9:'XRr[i_}~ bǮ*Fl`dz5H(R QQBs +spIt<ɵ;_ݛg=>Muoȁ ɴ玙? ՜ ԛ}={P]]W٤x+4[q<ʈsz,!-oL@k+'g}ʫUVWsM^,֒<6R8/J7n;4K snW6ּMoزاk3;68}E=.Um1*Nƹ*Ԩ ^G[FRZ-V- VS 1rT7ME9&PD{]_k٤#p+G8(c'&ކ~ss,qry{6GզUf%AeZ9$WEZN2Zpd\)E~zϔ!vpk]$z,u͌Q!KdwtûQXH˞'0hv֨R0)Qn is:Rz޴=夶W2[΅%e=D+ӹԜWXh臏J?νlⵍhϭs'(Nl"01.bA9>Ov-Ŕ7 Y\ å 7}Nj\JX:Ja$"n/,*>q*g$y4ҺCfN%|#>){H#3)nVɗ1HN7cjԬ#ιSOz\-usu֊f^Ѯ4R95U\GZ`$dr'-ǰT"  Ԁjַk-M*x05zѩF23fC݀ gMYHTed 眚˵DV\`=*跪9q6.*zDdDHjE\jEMi䒤#㌀#qLCZ ܹL[xQqPcoYu fhdˁZ‹Te*ӫp=+˯u[WS̶g>Zֻful3 qZмMBPYHJ3ۯ5ZpW_Cm[Ip8WuKۀ@HgPtyRp{~5o[ ̓Al5)GGxj2rkC4'(Y?:S [;`Ce# 3Z^bq?e*t Ԝ$^$p#bQewQ/0j/S9Mg^|۹v-X#5f2Qi*]ETGl.K\IT@y53)qR< &BhjWvp+T3VEufj(3)nt 742# g<ԠZ TsҭhIsdׁ 3WmI,J'+UlLiR;S7탚e1֬Ȏ%tq6ƮIjy'=*$jd'ߥbzTlJ)J\pUFTTq_r`m`:@!'5 @*L}zQvWX3".&`xV*=( OJ~0;~zRgҪ."[^7¬1)^-={ "9]6VE\ѭN$xTco2>#En*}:jVSIu9 D3]6Ebz6.r"aH#jPq2TKqJ r(8L”fHJ-v=((yj-6$F J^U KJ_ϥ&G1Jn~c9R zRvҐJWaҚҚGA5խlbkmYhɵq]{* acJ AƔ l]I -gdX@G'RR(8?;R?J`Rcҁ1ҞDCҀ$(#4ޞ(nzSqߥ!^`юHXzT~)1ғ,=SOCM=T>gMZ&wL[$ezU ֦?@>,.dl1Y['l16e(Ƞibs,n{J}խ8cb4RqjQ}( RS1V{}(#?EN=(? (H~QHc;~(`9><4QT*%h,^QEQK QMhis expensive leg extension machine in a dumpster because he found it was often doing more harm than good!<br>The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise beginsas a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He pled the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn'tޢsJn.2_^m P~Ҟ@q+jk{= `j&E[x8> #uqZqٖ[Z."m[ۚLH΁$)| ێAOn-"Budld_gč ipOS8;\63?*pc' c)ڡ~(X~㎼Rx"; rh mtnbC򤍴z֙ vp@;bdw`Bz]R.-!? T.GS¼A PIXdw9BY7; YE*Mz֫tyя,~Kx 9ڥ"Up P qkD$ZaۿG<4CAҴ(+]3JcSd֘VF#S2-p 3'g;~p9E9f>J>wg-@Wz( p,kS֐}*c=oO`;ו %8#Q\S$7EH Ҹ s(!DĬd/8,G98{G1%R2A*;,Vk%ˆ"X\<;K!bO%T=ʖab|ĜLQ'"hAn$@{)1E&|EU h other out, even screaming for each other-it's pure energy! <br><br>Ending on a Positive Note<br><br>When asked if he treats his current athletes differently than those he coached in his early years, Hatem eplied,  Today's athletes are asking more questions, and it's only fair that a coach should be able to answer those questions. Fifteen years ago if a coach told you do to something, there were no questions asked. Today's kid is a little mor questioning, and they want to know why. They also want a little more ownership and independence, and they want to feel they have some input and are part of what's going on. Those are the maor differences. <br>As a final word of advice for football coaches, Hatem says it's important for them to involve the parents,and for this reason during the season meets with them every Wednesday to discuss previous games, upcoming games and answer any questions.  I want their input. My advise to them is, your son gets to play high school football for four years. Please, be a partof that! ix days in jail. It seemed so simple. Just stay focused for nine more days. It was not to be.<br>A highly remorseful Steve said,  I would like to say that I am truly sorry for mytJ(` (OCֶ l5>Uݜ? 3HIh'w->g0&zL&%6q*=gxVZ309hQ+5Ҏ:H+^5[ú6)#Ym̧s?{ 5 ** pMuM2;)!fIۅUR}r:uԈ$vl}ŠK-In& MK Sy4FǞxZF"I3m-f(^Mb銽qh2OsJe]SE`H=GYJ,C,rQfu)ΧvGZ*j2]^#~ҳbYXm 1LH-zh>0Edm[iḄ&5մ-"-@Cxp8NIϭjie?_ N*i0P$1ぁW*jĚRk."<` ;E[,"7JA15n0 I٫1I򎹪r(i