JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QEb3@(4bQEQEQEQEQEQEQEQEQEQEQEQEbj\; .Nv4mmv'aQPqF)>JXxNjܯK-<-\K53 8_Y麥6*83gT#€f5krJv }HW#`YH43vg9˳lH@'=Ff--&}ќ*{G?Jzt']Q؁*[:/+[&14A-]4ȪGz˧gӣ}Qc砡66) wxիqX#Y 82O늫vP}I1dp+z :=ťISUmMG.%b_* *eIq[RP꒭K F@Rf.X#1nx1_zdj\IpFB88${^Y*k(kcz|)$r qLR?_Z(+ٙNqGgnQԣUە9YM_Z1X 黩{mq4 }9? 2K *4m̒H:TX,7bQSu֞m[0;ө YM}giQF pMtnJNȭ:҄n%=|d+Jw[;u8e2ҾM JO%Q۹VV u Yvfw=Nz\V*ln+ ]Jm2J2F~m9eeֹhIc<քnoH UV:$5~'MyL06AګxSWCIhvQ]UNAǥyt;LU6ZԌ2(853kKW~Ub!2a_m 1h1s 8ȫu&\| mj1~Q$'v=qڰ1Bs{uu&:")ֻVu*=V㍾`'8_z\ZW#n=I2Jtl3}s^a)?MLͲ%9$>~u)'= :a3SfuAF2}B3Y% #E(' z˙<ǭv/;Dz(8W .`ncĎ&!׭q-z̉<*.V/fu>]Ǒ}袱;xw?mŸi 1N$r=~6m%턆Kw1Rz Wd<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 hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat t