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(((Nqך_.;_Wu $/Nxx#&Cє1v(;r=Y7> R$PG36…^ݫ)ۥr:[8?q4.NѸMظS.; AҬ\dtdMt1M&O/T]&=(k+֌qkLNQQ]g(QEx]ğRqtio/^8WfllscV/a[KI|̫xujԜ8: &ނKiBg6[˙3咃b̻gҴ:+?wcϛwƔ\n%T^]@V v'5- ڲnN8%AMЖu:ql@|uj [4Ip-&[I4s' ;{7QiؒvfZ1>㲇,ZFhH_9Z2FُEr/ܸ繮v[z,4_o10{(N)pJxfqpyV&|pUȪ=JT#$aUVrQ? ,qE K8Z?R91J~yr} [pOj8q˽Ay5ңp#;U;s3Wj7VLɦd 89KHʴiܦc22H:o:[*MbDoZVI`FHQSښ?vqr3_pKq$5Ì'r8\FUgӨj=L&M6'Nvø5HB;em.хԖ=ϥ]o'4ӹ6}fRl !{U[N#TjcZשRTTzzyroYy@殦n0Hp䁌z⪏%_8_g68!/)CTeI6X~UةӶ6}ޕBIv3+}#3qX7{+Zz#*;4 zi|=rrW\&;`]>HVI#WIۡE8+7X;HsZUB/6|8k w4+1ȫ)C-Epssq (uj`::RK_&}ȸFcYU\zp;TNqڬ8zS^"{qГ":32HϡڮiXOLݸ<EӚI)B8A^:v^Ŏ" n@j4潿HIH#ҫi^C#'{Vsua:0[T`p+idJ˕#N[PcBz%gFI; ܪG&fwc$XZmmN Zh|* ֩,[:yUrÎ"x؇&K4+s?+kD (9oSM}";K7,ͰrH'8Hv9u*E~o,ncc֖MWH3QO!Gի*UX(S\H0yt=)C 36&tg)Ubbɓp\ )hHM1qOH(CC <P>The athlete may use a straight bar placed 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 per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the 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 the knee locked.&nbsp; The toe should be perfectly 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 the 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 thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute 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;Parallel Squats, 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 have 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; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <SM-O5eLZrIzO8ț+3.\y%I'k^5ԫCwH#?5LT>4k…f#RG[)~ z}Tڍ_$Vk$ ܯ)aS6)eI Ӣ*×W[N_"jyb/8'mHo Aױ!Wk+;?1ӊan d`L̬У->/^@d Qy;4$2[I4xۦT6IC)iAU;m ]]3~I/;PmZ>[YZW:j뎵zd9HH4n+5@/&eYr$1u1e$榛BƲK lKzH=ttzopln(ks0C/FT08^R.LjsZr?r՟yW}ٔDGv8_Oq];_, S; 5k2lz(X[HR5H8_oeUom<'fI+I 㿅Vmv,5JF(&0Qjs$=q1R g"EekuJR4UkYkQ? 9ݡθd8߇NbBavMϢv}Snա?!dQ̘/P2bt# ĚLi'f&]\)bZD V`5/AښBPrR%.}^w:]S)"v5Ҭy 3u <6܇?94:7x=H˖|+\K0Ƀ;hAz٘ >40_Q_Z0}l0l:-'h+[^,^\79W&w ,C5A6'u(* 0\Ň'XُէfoUæ_G$ÒyeRĐVݟV9V{+5_*mth1:}oR׎7/d> .4ȱ 䏫Lu֫_@yKۍʛ:LYGzHnm{#ϼOrrbtczsɁRYDz `$e ]/Tz'b3ZL2qWLuz5w W$& g?%/k]oG AӺƪtVl/gNp,jקM\%XaYxэ#ęMՕWKnOW?ԽW1 we4Î#G"}y>nreɖĿ`xUrRln6 7 j|#祬fEoPueÙ,Ru {K:qY$Ii4yi *w] {{TƲCjmb><<9c2@ O4M})37Jֈ>YPCWSi'8`_Jq{+uV8Ҁn޳'⡹uJiQRٳOrǫ2~7Տ`PPyerylɱ x_Rh鳣)I- ;V^B?519a myޤ#ɉ|{~ EǬ>=$lf&22`a1ahWʓ[Ml)\u m,~j rSdFf1 *kKr*'q*k 娱lXdbeÉV,cv :jyH ".;~A~dOI4%%{¸mWfBNʖPCi`ݎaU 9hƵc{Bfm2ٿ\:8gyv/+#