JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5 ,똞9 rOX F}R`Z[OAM•T4Һ*y8b9oM)Xſ~jT]ݏo)ryi*\:jtRfb(0~(,x L0TqU/ 1*0(I4d}\ w/kɈ#5eOh5[J%8 (N qҊv(@;dUCLA@@3˱X|@vi3n )$g$zbssn-BpH]3Dc#s=Ԋn 59ubtwRzTq̍s}ڳJlO 8AV?\׊5.=ݺ<"l;#+sԩ_ɡ'5_Eq>!d cֲ-Yc#+[ 2F1WRNLH/0}\VMj$'ōfOh Sޛ}F7jMj~Xv5SRjBp3گ|8%!X \Н+sߣ}U#W&lWJ))€S4S!ڊ(e䚫}r-`ʫ;TdzLIdG]Ee 3 nw92#ej]N!`="Wp{6"IYGsQl} /vt.K;?$o)b2v/SRkNm+Ay|&4if oJ-ERq^$O'Mptp?*,N>a؂1U4f۪ʒ[=jdE#z)57mB\X7w052*;3ׅuNj$}ـn9KÖkcD_ /ƺO-6$P+vӊ|!z.EG%T )²Ɲ=?>roU#rLlW8RR@\LH{} U[_i<*Z`yTt!je#62XXC 89Zߋ rsZBd}jaWz5qRC^<bk7ӤԫNd k868$R ?ʲQ#jh8}hRwlxkF%r zxtН=9nkpvrzbʟٓ܋U>C5^8?W6i嬗Wuݷ52G#YIUUNs\ÅA&[H+ID]FxKۨ)1Q%_S}Ub9~jo(6[S2)NN uQ@<*ָ0!A#׽v:tFN:\DֳV'CcyWc.8QSI >hT(xhr*i#JIy )$(`@488nIHW'8Eڸ-N,P*αni47 0ss]ǃekwB3ʱgjeq3P><7' ѩb$jmp *n{(9[Mk6t'کxA+݇D"߆ ̷!Gc<[gqRwLP0QՀ ?*r#-aFA9zҶM?0\inNgxsrzqw RJv\]-'Nog$'98_c]oYbD%X .YOj_DPYq~j̗[]8 mk?}G\2{nk E!RTXs΂/ڄGFHj f?"d(ǩ: zNHg;WV78+6{5 = zo_k0ikJM{Vtc˔?uB-w88uɦm+wGw: ֦Q6kTpޝ@ORy`}0k|]^:Bh}jy~/䀽:wV0j:\v>W X>ͥ@o aÃE>Xnc})&0[X$>/ 1ިBh I"?+d }?W4/,HcH9@ֆ֕od~"os^-o[rmAcGoufqW萋M-=&Tv8h.4gCY#4ӶR]k?/KY1wA/nGoQQbnͼʡJ=ԣK'?4 p+dAL\X>HezIۏ7dz} ܚ =)Ѷu^R~Ukv/his2(%|/S\úbxʸS|:LtHK=jJ"v9xǭⁱGZςC OOExk> ʦ̕HSCz>fmTddt^x^@PԧtL@@Z;ZӴkV(V&Xꯘn[harJmlEy*HH\݉=[;xKxLwtu;o&e;G)$h1c:pEj躬>X;:ry؄|Ai[bQpyZs[)?Ao%U(뱇Zlnbs8XZ9_|-|Hu"/B2qOvcuwq;򏢌 UU@MZ9Zۀ PW1IZ6Z (.|`)+e'kqJ 'ɷ9?xc\-^0A`d=k g@Z{IsJc ZNԽĵǚC<>HҐ^r3O{YC#"FE=M&RgS|HlK[סx[źnz;KyR 8= xcWiG8넟ʓ@ҵdԟa&n;J9# About those BFS standards: I was born and raised on a farm, and I used to tell my dad,  I did pretty good today, and he would say,  Compared to what? And that s the beautiful thing about those charts  you can compare yourself with the elite athletes in this country.<br> Our girls love the BFS program. If they worry about getting big, I tell them that they have nothing to worry about unless they go off their diet, in which case by the time they reach my age they ll look like me. But joking aside, I showed my girls the BFS article with that cheerleader Amy Miller jerking all that weight overhead and that really sold them on the program. They were like,  Whoa! <br> I have to tell some of my athletes that they may not be great yet, but that with hard work they could be. And you can see it in their eyes. They re hungry and have a beautiful attitude, and I just know they re going to be in the BFS magazine when they win the state championship, with a title like  From 1-9 to State Champions. That s going to be one heck of a story. <br>Coach George, we believe it!y of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal