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qkʎx `)>%Ru O T H E R B E N E F I T S : < / S T R O N G > S t e n g t h e n s a n d s t r e t c h e s t h e G l u t e s . & n b s p ; S t r e n g t h e n s t h e l o w e r b a c k m u s c l e s . & n b s p ; I n c r e a s e s s t r i d e l e n g t h t h u s S p e e d . & n b s p ; I m p r o v e s V e r t i c a l J u m p a n d S t a n d i n g L o n g J u m p . < / P >
< P > < S T R O N G > < U > G L U T E - H A M R A I S E : < / U > & n b s p ; & n b s p ; < / S T R O N G > T h i s i s d o n e o n a s p e c i a l m a c h i n e c a l l e d t h e G l u t e - H a m D e v e l o p e r . & n b s p ; I t s t r e n g t h e n s t h e e n t i r e H a m s t r i n g m u s c l e a r e a f r o m o r i g i n t o i n s e r t i o n . & n b s p ; D o a t l e a s t t w o s e t s o f t e n r e p e t i t i o n s a t l e a s t t w i c e p e r w e e k . & n b s p ; Y o u c a n d o u p t o 2 5 r e p s o n t h i s e x e r c i s e w i t h g o o d r e s u l t s . & n b s p ; T h i s i s m o r e i m p o r t a n t t h a n L e g C u r l s f o r t h e H a m s t r i n g s . < B R > & n b s p ; & n b s p ; & n b s p ; & n b s p ; < S T R O N G > S T A T U S : < / S T R O N G > A H i g h P r i o r i t y A u x i l i a r y E x e r c i s e < B R > & n b s p ; & n b s p ; & n b s p ; & n b s p ; < S T R O N G > O T H E R B E N E F I T S : < / S T R O N G > S t r e n g t h e n s t h e G l u t e s a n d C a l f m u s c l e s . & n b s p ; A l s o s t r e n g t h e n s t h e l o w e r b a c k . & n b s p ; H e l p s y o u & n b s p ; r u n f a s t e r & n b s p ; a n d j u m p h i g h e r . < / P >
< P > < U > < S T R O N G > L U N G E S : < / S T R O N G > < / U > & n b s p ; D o n o t d o a " b o d y b u i l d i n g " l u n g e w h i c h u s e s a s h o r t s t e p b u t r a t h e r u s e a l o n g , r e a c h i n g s t e p a s p i c t u r e d b y L u t h e r E l l i s s . & n b s p ; T h i s t y p e o f l u n g e i s b e t t e r f o r a n a t h l e t e a s i t w i l l a l s o d e v e l o p w h a t I c a l l " P o w e r B a l a n c e " . & n b s p ; D o a t l e a s t t w o s e t s o f t e n r e p e t i t i o n s a t l e a s t t w i c e p e r w e e k . & n b s p ; D o n o t l e a n f o r w a r d b u t " s i t t a l l " w i t h t h e l o w e r b a c k l o c k e d - i n t i g h t a n d w i t h t h e e y e s f o c u s e d s t r a i g h t a h e a d . & n b s p ; T h e b a c k k n e e s h o u l d b e a b o u t o n e - i n c h f r o m t h e f l o o r f o r t h e b e s t r e s u l t s . < / P >
< P > T h e a t h l e t e m a y u s e a s t r a i g h t b a r p l a c e d b e h i n d t h e n e c k o r u s e d u m b b e l l s a s s h o w n b y L u t h e r E l l i s s . & n b s p ; U s i n g d u m b b e l l s i s p r o b a b l y a l i t t l e s a f e r . & n b s p ; I s u g g e s t t h a t o n e d a y p e r w e e k y o u d o S t a n d a r d L u n g e s w h e r e y o u d o a l u n g e a n d t h e n r e t u r n t o t h e o r i g i n a l p o s i t i o n . & n b s p ; T h e S t a n d a r d L u n g e i s p r o b a b l y a l i t t l e m o r e e f f e c t i v e i f y o u d o n o t a l t e r n a t e l e g s b u t r a t h e r d o 1 0 r e p s w i t h t h e r i g h t l e g a n d t h e n 1 0 r e p s w i t h t h e & n b s p ; l e f t l e g . & n b s p ; O n t h e o t h e r d a y o f t h e w e e k , I s u g g e s t t h a t y o u d o W a l k i n g L u n g e s . & n b s p ; T h i s w i l l g i v e a n o t h e r b u t d e s i r a b l e t r a i n i n g e f f e c t . & n b s p ; S i d e L u n g e s m a y a l s o b e d o n e b u t t h e y w i l l s t r e n g t h e n t h e a d d u c t o r s . & n b s p ; L u n g e s w i l l a l s o s t r e n g t h e n t h e Q u a d r i c e p s b u t w h e n y o u l u n g e r e a c h i n g w i t h a l o n g s t r i d e w i t h t h e b a c k k n e e o n e - i n c h f r o m t h e f l o o r , y o u w i l l a l s o s t r e n g t h e n t h e H a m s t r i n g f r o m a r e a l - l i f e f u n c t i o n a l p o s i t i o n r e q u i r i n g g r e a t b a l a n c e . < B R > & n b s p ; & n b s p ; & n b s p ; & n b s p ; < S T R O N G > S T A T U S : < / S T R O N G > A H i g h P r i o r i t y A u x i l i a r y E x e r c i s e < B R > & n b s p ; & n b s p ; & n b s p ; & n b s p ; < S T R O N G > O T H E R B E N E F I T S : < / S T R O N G > D e v e l o p s P o w e r B a l a n c e a n d S t r e n g t h e n s t h e Q u a d r i c e p s < / P >
< P > < S T R O N G > < U > H A M S T R I N G S T R E T C H : < / U > < / S T R O N G > B y f a r t h e b e s t H a m s t r i n g s t r e t c h i s o u r B F S O n e - O n - T h e - B e n c h e x e r c i s e . & n b s p ; T h i s c a n b e d o n e o n a b e n c h , c o u c h o r w i t h a t e a m i n t h e b l e a c h e r s . & n b s p ; S i t t a l o v 7 1Eo u r p l a y e r s r e a l i z e d h o w f o r t u n a t e t h e y w e r e t o h a v e s o m e o n e l i k e h e r s o i n t e r e s t e d i n w h a t t h e y w e r e d o i n g . M e l i s s a w o u l d w o r k h a r d t o m a k e t r i p s a r o u n d t h e h a l l s w i t h c r u t c h e s i n s t e a d o f t h e w h e e l c h a i r a n d t h e t e a m w o u l d k e e p t r a c k o f h e r p r o g r e s s a n d p r o v i d e e n c o u r a g e m e n t . A f t e r m a n y o f t h e g a m e s t h e p l a y e r s w o u l d s t o p b y o n t h e i r w a y o f f t h e f i e l d t o t a l k t o M e l i s s a . S h e h a d a v e r y p o s i t i v e e f f e c t o n t h e t e a m a l l t h e w a y t h r o u g h t h e s t a t e c h a m p i o n s h i p g a m e . s o I g o o57 9breakfast and lunch which I never had done before. I would say to anyone, 'Don't be afraid of hard work. It will pay off someway. Nothing comes easy. It's important to earn what you get."
Juan has examplified what strength training and conditioning is all about. He has made steady gains in increasing his lean