JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?b)w PkB:wB^ր1Ȥd?1MɁ1Ґ aQj&2F¥4 ¤=9Pc1@9y4 } 0Lÿzi +#h18glѮc<{\NKywŔ"=Dz#Zpmߡr-FZ'ָm_Iqvቐ86˩DaXp*gxTNN4R%1I< 0XmMRiNx[RaVt2@9]bQ m1l̿jRFo4ThEwzӔGj7'@`iL<y&zqu2m2qS 3kbi5{̛--t$hH: 怼q$~+mFD0TD<0 ߤl?2v4ڸ+jm:m,#S±3WTLy{QR,[ i3KlfV@ ~\dN*CWW.-K#k 8EfZ%\en j?WvSJؗ'-Baij@$.j *\{@?$0jAցǥ<a3uՖ{ ?;BI M6K8c1Ae8dH%=hYʼ*]GDJ*p1o_ t䎀215@RՏl+iWk\ ]3ָ2Cdp d"(rT5Sl= Tg]0y5 hD_O*N?Z`07&3I~4 aZ=;zH9E9z8*sҥQY~)$|7u +C9 s֨߭q'1J$2A“SԢbMdcw{xPA I,)?{I6u?l1#9ЕhߏʗY(nK^E[OK`V":cnT@8)?3Umc-?-09 h;KϘV5H,r4.9AJwAu3Q)6*)^"%ϗp}1jdrrr sv{ea@l6XS.VtVG%j59Sj9n) qITwc_J(*EL\SHW}O#D}skJ [:́8?<yvw$XʷGtWZ5.dzDP? 6]6$_.|Z>u_%V=z[~(xr~OZRtgчc]G- -q2>:.TmN7=7Eڑˮ$E>±u]2;1mGE% [犹w _[rmv*:# ֱ 략i,@3JgOhvF\ǚUsrWMecy3X[TE#>⍉mrX" )klMs1BQqؠ r?J*hjXǽHu~4?8=*ED$ӷ xzr1j%l\>7hhJȤg\XDT7V S2#W{ב ZͦPbv#L[EwjXkcncOKyEnrU@5iv-#2P]{j-đ'a>-Ɵ-(GҸPUN]EZ`chz9qRMXpq U9. Ye$zU̍&FTrR6Aakk$POҹ ܻI= -+mk*^61y>dZ1_zڰftV iV&W9i¥O7櫲 5#=ZIY\Ulj⭾3\c5ا:tg$;T{Ҹ=z~PSJ!,3۹0[,C&@!r?'9wvxncf4)=A9"qEf >85aؑ,G*(?tO@"k<*&A= H$@)+]1f?=#vjw(ۜ)9%NH ٴI_ p 9- ۷Ju_EjKYXjgˍp=2qR*E%a'o%bB7}aKuE%H +[nei-ձ8j6l`܌ӌgҤw$2o?4oN).sHSŒ1 31)pGcmjw*94QҊw ÜH1SЃ랕d[mǶ)4F`O`;)g;I&bcR{@k[;U*V8ǥC6ҌKP-[^$kQ0m;؍刍 2Vl[j?Br) R f3Hn,Ky!~r+_-Pwcll?.GQ}j˸r >ݩV珯ZEV159#Jw9*SP(]NB;Ҏ)YRMw,Rh;-E }i]5$K58@=Ldc=>FO< LQnEYE$)<F3b\g'@QO 2jQ CL`Hqا>irYոUm4 +(\?UtqwF,3V:v;"(,H=h<R"mw_ʌum,] #9=rPDBۀ3BiȪp$:$5hd M𦰚[wNC3|$Mյ+鯃0 Bz /̈&*ʉ(XTZMQ&$B_ǧU$ymgdBIOQU Dv iӒ9dv%$=:UÌ#=hI]"eIZMiy[7隴t* =k{DM΋c V>J<)$<^.Ub.>7zr%ہ7VK[ق8$k Sм>O.!7hCd-Ot4||&cm9 {Ȩ䞟tt?JԦ^%wv'SPp8]rA,G4\F$$y4X:cU%A TV-v ?=881@e$bJ~b^`pw ߊ䴅A@I>lcRgğ^@9N8ɴrq;&^T1$< <A#?w=*&bĀvM$4%o:Sw@ڹyp8 P)gSi򴛸9<ޭY+qon>x~bG/IYUk0۞5 $0mP1zQg9G#=}z3^[8c؎xy=kHEp:qX:h"ЪOjcK$^;S>WsFLs=qEebJŋƒDGQ= qT[8@二N =*E%[T+B'41 ;RllKpjE8+TѨ}%MU˜qCM[/LuXc+[*Sr(YQӟjRÁ>8 eɘ~(᱃ߐ?ZSRy݁T+o׊5BFdg) 1 V"dp9[FVT6 SFX)Y©mwpc0#$L0| KdRIhEiZ)N F吅qҟ-DGM)`ǠNeFt@rsQ;l3!4n Avd"$`POn3ODH>usJXhň MrlAZ(hPx(٤溛1=X:׋64~jO'Wyoro\?T68F8u+`kr{mOBSV!V+HEy[X2AzEӢk% Kbbfjk|nhݕxCrz~ 7ttVF6-s2[0(-SRW-&R\j?J`I ʏ~i?>SAĝH<]ocee&g8QпYi*|#G,i:}EtYrcEIHg( ;@A ( sG E^*$h֢6#Eƅ?ΙB;f)1 :l|TN+޼*8+ ,r kVM7n _[ryEl\ow955*I%*$3w l_9S#;Oϥvt9=iGH$1Oe((veq\9NF҉I $qRz{VMB i>«݀$vk$JM+ۄV *I4噀f`I r>2BTK wԭNez1^x=  acѵ=M܎sO!aԀxZ5OƜ<0G=r>nXk6D0Rj6[~"V8yzoꜺDo=jF.'T) GLS I.dZХS>R>͌I #zMI8:EDn'*jC܅+&1>?OGk?d<>=ٷrr,v7,qrF0ֽ1li i#䉉B#Bǚ urJycAN~I(I9GZ?Kc8ێXi#?1w&EeHCg5aT(=r3'EUrPzW rU$Ɂkj\d O/J+öI9E5IQ] ( ( ( ( ( ( ( ( ( ( ( (?. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of