JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?b&m:(XF2\}j[IY +kI*wPjwE$F|_Z蔓~1[li!yvV}WEb&/5=z|VY0V7/t尐͗w[R"GI4$jkUr]+hYI<*Mk7D*M3u(G%hhER2}=OAiRcڑuxV%ݬ9b2:g˜4U.汊Tqlnercۨ6YfI>Я<׳_j`fqWxXbL|vlt?Қ#oomNN3B V g)ˡ>p(I+߅hisZ¹S]M'}B+c\FsN'`߅n] @ȨN; A=īH0H=ϏN5 [j`:WYxObNcҷAr}~EtQ圝V"tH `~hjl .x:嶥%^YXvBXt]bLТqy+G -S:!t:o0l<7"EGN]Xc՘sy账 |?Ĺ~? ~jy)ij !S(Gz:([;RCd3ZU?QE.˧-1;|2c? sOU5bbaCr7((TfOʊ(\ٹе8;Eճ#a23Ƿ0g5wNQHO_JtNneV<br>Sets & Reps and Progression<br><br>Do two sets of ten repetitions two times per week. Do not record this lift in the Set-Rep Logbook or the Record Card. Do not break records. Do not try to do a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hy