JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================tK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Zucͭĝ~V+Y)k\66ue}[V6+`s5 )a`5W PFqV4(I9>BWntJ^*ÛW*ffx#Գ|<d;](l5ΑhJU?2,$qWy\ìihtrmc/Kv2įyIu 1FhȭNcȯ(E]-$&)suj@\=@.7~]k+FB"Npwutm[ ;e=FzU;4~dOW78jYvTo9_1.6b0[ҵRlm3_Bn *ӜVbR8 7x ֬cڝ5'gM, /ZyhQn^K; ? ⁁&%Q M `{ cǥvO/!ޫ!R眊/vnn,KEx 9oJ[$@F<\c?J0C&ބzݟՄ9POR3Y2A;~5.ìiP^gnk&QLSK` b 0ኵg3HUA=z&;Nb 9OAZ(_rWwdr5b<1>y<חxK7dF;WEO īkEmܛK|\*cRWўxO| BN28?t+yjLfNJԨ6xed1bf0T@ 7~i :W|7Yfj3,^Y9`>匼G )4Te}EAR=$׏١1;/caX^񶵤bA4N RnGygsI?SEr[3LӊNDd0H$)Q TwΜ});=<R 損.0i,8!yqO8+Ky\aSC`8$u-!99&#(h!M)EAKE4TgQLfzE"I+XxRĀw}㔥ORӢ?ng injuries. They are all considered as essential exercises in the BFS Total Program. I believe if athletes do these exercises all year long with great technique, then they could expect to be hamstring injury free! <br><br>HAMSTRING EXERCISES<br><br> Leg Curls (Picture 1): This exercise is perhaps the most common exercise done by athletes to strengthen the Hamstrings. However, just doing Leg Curls is far from the answer to hamstring injury prevention. They are done twice per week with two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use betwe