JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? PZG@iBӱNP5 ZPʹUCT#;GSPÌ\}fB$i,rMRG>h8랴w-z&8A 8(mb0EIM2l3miʹbHhsE;`)H8-(i@di굓]DiS:;ځCcb?*vݙ۹5Ip,K1ֵt84^dק)4N.FZ<#SŤSnm>= '$OKn'jǽhjz#OCZA '?,#?ϥoiO%x5}2GiB錊|#>V~mNqڽ50p8;{WIj#zT=^suMb-^}=kwG[k];)FダzZt1Ҵ?XPV6wWDV cFq̂Zs6dɭNjB,SH!+sN4SfJ@HS*ThjU4}J}_Ҹq6 Kd`ad5H7:\lnEtE\#3\dǭ_!W<Ƚl'S %HCxD9\sq4Di-K֒;!M}kl9f|h ҽSO^b0?:Yddr/$ח;ۏ5e6I} C>%>t7c95mIh =`;zm3vFrJ@!SBy!NUpyz _N $ܕrY0Qt?~#sT7!9wZqR@|)=*Oi2I8==NԮ4D2̮r?th+}N_)eO?޵ʤx@̓>\X<1`#}$n-9 /_J@8 { @\dcuOosP r OtЊ!W֣x 8=sZS \F ݴxaM&#IZRX9ypEP#&RT8ROib?6;k YYAݎZq:,m4-fLW\Bw F\dfR3m,e 洴BÓq2rI\zз#R&r ЎG]WG+Vvw?O,x㨩>]P7|4-2)~v$$́1=EL U8lVHTߕ<00zpЩێ@ #\)Lh ``dЕ;?w=C; ŷ68TKyb8Z ʅC;CH0TΓ$pUF2?ƒT!ԯ \z'h#P8r\0ߘ4PNg/^8%9P;Bil:eǨ5ҌSVbr䆡qٞWC!*Pc[Q,ǜ"}ms)Դo9CQeh[H02ymrC} DՊ7 \ַ%bUW- '=Ad_W$> [9H`mlEiyFӻj?3d 9?(gb>\ڀH;"''p\WȪDoQF lFX8tA9)07tMl rIhD>b9ן񢝕w!V\E00S*7#^n@䓩UopD8?\IDD cY/0)gphsH#Mh⸇*`<,dΝrU`5tZ+dpխkd,꫏-JA.>ьaɔi `JC@>f6gӁcL`rI2Ըe$ n?RtU!x;UG>ixPN6f9%OCP"'BjI'z`_[_0>\Uz14I78 7i4]>R2uԚcbHvȪM |Ldt# gާKo2yyW1pONƝh p0^2*m6pdv :U7?ekyb1X-[%!!;FI٘;g"W{(9O)3UXWoPbG@>TTW$hfcq%XJqlB1 N\:8Vۖ`d8=+;{KWXf1jď.Nxd| Oi?m҄1 8yҡӝ[c]F*tȥܐ1wL /Sv@j9s 'aC%g] k2z8QS}fUq**.D prNyNrsF!'c@42Čܴ.Nӿ AMf1fp)@$$`;F~S@ ʧ62NIBWim$`<x}AR:ѠbXy4yxhay]l|j+ ǎMgHs+7i:(9H CT-(R(þ gjCylp<'8Oip,9Ċp_x_Š1%8a@8WaskO-mD5ecf808_-DmnH~?ʳO!{IG.ؑJ]{pv_`8 ?@%%8U<_aYM%f좛srFp*JF'ޙ;.QN*a5zJbAW r\si=a1V3EA(liR,\S'aD$}(3ҫynȼ5cˏhJV\P5w,ЂojF;/ŐSGAQLWjhv63QE%\"I3~T'E1;{f OP"@WZlcP1MFxEbY^֚y#Qr)+ۙUiڡa_+|Xmۧ_s;I'A 侜.xKOq hPqJw>r[¢d(pG=k'ϣYz&?`.#f-ض7@|&6B\֦4dJc3KEAJWB۝sL?kؿ5V-t~V?ϱtVP+&:\)H#B~Ew=:T~M)-q7БH/~MR(ԃyKr߅O_4k &)>Ewc'vWO'bxT'E%"ɩ#D+"뚊'GrpV+fh(Wu!{U7&#-b Co*^N Dh*AA=#D@Etx:_tO'$ ՕB+hiԁS*}gnaݎM\}TL͵3]~t{M8OzPTݪ}.O)Ҍ-A ;'ҁؐ;oJ) SvFH, O9d*R,@QB(gEf#$V3ʮ[tk{qPq7$,?ctYd8 jO0G"M9r~uI$S]KKqN",9=*ړUXW?kW?sw:oCrHhqTÆ*=EO'pvv9Nvg؃j TGRw ;ӊO(^CҜ!SJbXB;Bb3\RQYPO32kޗbcO%=* 1 m̊33~uY'},ƮEOElower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury des occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go stra