JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[u!4n8lD,JF;U+$>lW`&1*9f$hZCpIq=M1CN~䭳Bd\+O6Wg!UF~aҤkm&KlQtRbZA{+f`P+ dPǐM[x}'W:Zwh]s!W i%Qk`.yTs˰9>QEt#ܝ$隒 ,tS"c$}yT$hdL[D}8đ>mHO5yð(0\ԮO;%n0*ŵ< ۽g\+S+d6hVprFz8`rS yU_ƎS ~U:鐣?H*$][5=>^l4ш9[p?paoyT` $ɧܐtQٗbVw }jnfVѵ$H>ps AG\ ít'iZgb"а\) VmъܤJ@ Z {-?y;kQ%t6̘!u#w?GID% 4*$ F! sZW@Ҧ\uhַ!I{s偵G8h 0ZòG8tXǔ0gNh%vVq]t0d,'i/$*fwԻ$rX|:Qf3 ~_Mc001\df)gY"L XȎ$l+!(G]V++aHC,Jpv8<]铽ǑfR >wƺ&8/c*d^ak My2R9p3ִ7wdq t&Q%XuAuYFѨL|@N]"m#T[Y*L[M%=XQJy hFSCWz*K{(\m N97SEq`Dl.r𠷒6<)nW+)ԻVpwCguF f$21Q_S7)Z2'ȊYso kfMiEU^޿aos պfI$3\Jn퉫nuc 9 X`!fW?0As[9KpQֶHdi%!GcZQh|6qC2ñnlcWԖhv}閚tSwJӸWM rbe`ls]=A'EΪB ijv~JVm3.̤fNe[ۯQ\Jd8_RŦ\+6Qz[z}jKPi[X@R븑ϭnFv4HT>Vu#x-1>> 4 ", u$e\{vnܸIa 5G0? ]OSQZr,8[&wgi:kRU]jRwJ8Qzv1<1ia6g7 O 97GImHn)܀]nPZ*ܪs/D#fXQ]UI=k 2Ehq L9 ڸ>Wō,x׌-9V(%!3_¨B3o"{J>CE|',89ֺItwçN4ccjO}x]'\ʻp3ךt? $kkw;G:*nRWf-<ag<9kc203ֺ C@FW1yZזV:m泷hhF7 VE`P+b$(YSNYz- $I'aꚐQ r6F ϝj.8U;~gnzWAo%>;k 'GRbX]29qZ1i0F$rXVplN֥ǀ3JdZaD@9vIid'XdQb<~5 f,OcQv ؈3TZ*]Q" 6sU]&;Ufq! EGM߭:P$cFWL-(ʤTg\TjFEf`81Ў٣Tִ?[,Cy"6}m՚0YWPHZwuU|+KNM#I+{h;Jج3HTf2O2M^ AVsU %M4 rBJt>hr "YQ3V<+tEG9 jn#F57Qr@MӬb,bB/n繮kשXyhNY+.HLR=v0|IHGo0Bf,ۆHEêps/ Y5K,!(`ίi ][C 1\J;sWQ;pi(4)uK%n;cl+p1oGȑ^[lk[R$.mx%g11`H]Kg5vK'TT~iQO8fr9"0h!O(w(*14*"!iJ4׈}Ε=FF#,tQVԲf]͐N{t`%1jag -/3bnDžqxD 9#>6>kW~):4hH@1\סxnhRT u.jS& _cNSeC(.KIh%(bmtQZPFH֝n#zgީ6m zӛܝ+ۈxwJ8HHUԁPA`䌁'`@]O/i0L$Hg1+u|]xѦ=kS%.QI9'C7/4 ++fhxCֵ*FcO-Cʮ+6$Օث45MY)Rm=KІ*͌M̍db<ME*aOƱ1$"[HD'#d(9ٜm[e./D^Fǿ''?jw+ ;eqa*˞ jF5#&GdNǨMl|_Cfz{וP5qGsңF)~x TQF;OZUT5LJ}Խ?yp8eGIkKTa#>w8N-5-fx ?Pk*FO&ZKK^:U.CMzb ?+m ףǨ1%Ib*9uq~[ {enC7 d?/*[ _ }L@^d*Et7gfH_h9ǧL h[b82n Q@-ɯ9dW?)JYBdh9DNN~nEO*;7QS52bxO &ӑDַQtXrs|Ϸ۷a58nJvlZzw ^8nhg c-G5ҁuco1 in䔟UQV2bs79mՙ\yc5%LjT2sk6uM8.㓏B 7+n=v:B! \Ey+ņ-97n9Kݏኜ+OTk26t̙Q@FDcfqz֞/B/,B`1upL1ʿ֠nLߦkoĺw4fSyqOӭ>oH==yW:'!TRWko,jgHVVmi#Ο>~if@lC!*#gZ=*Z9T:?~>ϙ'>X2; h?tzq?HwE\ #WW}kTKNeN CҸmJDlWwiKnm$zQCM==/Gk"݁N9;It23)x+? ]\t2'j!VGaRj冽]c;@' ܻ2"a^gU&en N󫱫2\/ˆi m6>ff#-M :J^w [ݣ2`:Ҵ|?j6(2CzwCfLZO² ҈=xh6non (\UnutұFnqzEoF[6A5jڦϧ=&نS:F\i4iY#uFT>jV12dHcb淛Q!}`FEdrrk:m51I| ]Gap;7 {kyU%B:\Wk[VK$G*f6BSҲ  aj4VIq7=YC"K3ӥ2q)9*OL9ϥb] 5'M6mAмRsG1U-չ#Bm Dy¯ޙ'J} (m $(J` s1 tqEo -= .ür{u)L 05"S)"e!x$Һ%T4=GPȲE*B8Y̝w"S0lj$Rz簫X)3'2vgo>oQHHϰr)??$TG9>5"cf 1;}xmspQӹHUè >kHAvu}hN!AJmt'\- qEV[P;gޝp;cǿZ vvB# 1ENS@Vw*98iVasTn9bF=*09x/C.9qŸ>;Sw?ҭWtrXF)hv쌔9mRJLbL]ą\\a3֭] YX#cإ-u4@ 㨤2/'v,3ަ<ᒤgD.r0OL (98?LƊHPg1c8}Gn'ӗ`{H0IqAt%Ubqf#֊sI̻'{(uwu^2<lSmM;EE!<,rQX j hHVU &W$㊔nj ECܒ SgQHA'Vӡea;91\ d84QH-5,7$p:E\dňoy $4+qQ[ 69LCDZEf4QZ4kv9QY݃?ِ*+E_rچcc}> VNi5_AjՕ.Cz ?FTs怰2IU- ީ`ZtT ̓IF։zW:ƺl^0ky*v/SzE19C>PzkCB^Î:SqZ PcֻnY@25ZԶFAHs&P]YчZv9JWpBdI?YJWwэi,jbA^TW&EIY6ִ1eIIh Q8L֌'$V՛X$͌29+`!N3Ko(<g~hB{0xDpdweE[.ڒfH`usU7% "O'֔`2H }=߸'{V{5t"Gӽi G/Jc#󥢋0:N(O;$)M|U$Q+ьz%ͱ6nfL<Ԇp#I^O=h&{׷Ԋc3( +;V2+pNyynF g DUH $ Oj.2TGZ;ɏ Bp=sU/3y\)]qdu΋eh|͠h ١iyR78\4yvF\W_GF]AeS݌qk*|IsJlsefl}}IÅ@FI 1*) 묜جsL1aƔ$ᕉL4╄9n  ґ#c: xm\S"-Io\Zf9YRZ)Y O"jLw3jn c꿅/Tp (b v! xz{~kX+ȁE少 ;C  JRQ{QE-!/ijXpITQS= _/??VVy3Z,E"JFUBX4?Ɗ+z3NRO+$b ac q#EA+F=jktFH( DzLȵF(Nh)wBV@sQElaced behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day pe 㡪6r7[9xϵ&db/vTyS\, but I could cope. I ll be a success in life, no matter what. <br>With Coughlin s positive outlook, success is a given. As a swimmer, she has many more miles ahead before she reaches her potential, but as far as maturity goes, Natalie Coughlin has arrived. I was amazed at their size and speed. There were about 30 throwers who weighed an averae of 270 pounds running between 4.6 and 4.8. Pro football players were not even close to that. I wanted my high school football players back at Sehome High School in the state of Washington to be like those throwers. So when I returned, we parallel squatted like those throwers and practiced sprinting. We timed ou players twice per month. We did not do a very good job with power cleans but we were superior at the parallel squat. See Figure #5 and you willONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far th best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with th knee locked.&nbsp; The toe should be perfetly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing te chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thity seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STAUS:</STRONG> An Abslute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;ParallelSquats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would ave to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRON