JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================`K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?H+}+/1o÷&T:N0HoĺesnZDs^ u#V2z4wNQjFjB`t_ ͯ #' c־H\ώsZؼp)s#Ҩlr@FNN+>t;J0ʓzJ4!XI{nivni1TлL;BÅ&2AL{x>SKw/HHϯ΢*~6bX0w5Z^" 3/O DvĬFI?k1F\RJZ]9Jn--nh<o>X(%c Ѱ`pp?,s_`PyK e8SGJrReUXw ?gEX"j}@f?kGͬ%T?ҨY[W pS'xQK+FհcԸierю_Qw~ uYtZۇ>Ed79$ps|]j[2^,#8jӟ7*\-vj?lueyZ*}3Ug͚֠v@Ε.C\͐:Ρ<4}9vIy@{VU>Rs'n= nHd U5_t(S}OkW Բ=63U9$y FfEԫ- h bOzk%LI>$Y\=IF_b|-xK1J~udT RxnojÝr~SRʩ+隓 Kyw W^h~9Rx[2ҼOPVb5 ԯ 泭BpzZUa%4a=Y=ygkc}FėpY63|EQ?J-$S,>Yʐ:{⮛j&I<nsl[ !aO|Vd 8!T'x?Z,CkڕfOWЃo5 $YGssoks_ދ*YO$z%ư|a,A*Ɏ*ZCib!aj˗×Zfmw Wi v21qֈV$p}}GGDոܦ Xg5ˁ+WRÕ%hrjյ1v9fꪣ>VQ^_fŚ_&ٝVG8!yzׯ pDviKVq{-KGQPFd'_iʼW"vw6j GsJw HM],,0 oְslR#)]/HDL^5$ ; ˹Afa,IvJ/ 3{0"9?quat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometrics can bridge the gap between strength and power as explosiveness is created. Accurate records on the vertical jump, standing long jump and box jumps should be kept. <br><br> <br><br><br>In The Weight Room <br><br>The lifting part of the workout