JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?RKG#ڱaH^ֽƯڜ0+r"䓊Τ67߼rs+jWjݟբ7QKiFGj8SZ&oiz:8&HhձW؈:wg(0('"ܑɉV+jv <]:W!iH0EwSq5(5"ΝI%cJ%ǖ ISm%oWxj\('Vinmٸur)ԏMbgp T:0湿j@s WCr=婷wlAz*(#Ӕ49fcqk 孙T"4k)."Ib=BO&b*3='Hq ."޼M.Ш}+$m-n̤$1ǁVJ23=GfCSÌz5q%YZs9aPu"ᰶX#6}ɫZ4w0E-E':*#DI@ev`$8֍Ex9Z#[W^soXIJ+NdG$Jԝـ-2,`qT;} qT2=)Es#!MղvZm:- N[':IAsץSџPckNk3VΏB 3JLNuc%u,3^5ؖ0N0 y׉uӥV!Ӎ8=\|CeQgtyiӼC1s(ajѷ[2X`~ q^'u8#FV6,dS4Drв&dAkn3jS4CaNQ%iŽ8u@W#\Ϊ` mI S0O5fYAmhD9cEWT)|0qrIzwes;' j<=|-PqɯJ2nd)+'gMf>o8wU񕼑HLrV-4uj=>]bH R̶%%UQ\Ͷ˸ ER>`=向O%K~]O s:qduOnSWWgd{q+K=q~'^jqUݷ=^uw]58Sn# O9# UʎZogOy> P1ӻ}sڻxuYJWw'|:ԥ81@~iLh׊mO">|m"OJgJNn8<`45fqa뎂KuˋQ²lgy^sӼ$43Zhu?'|Aҵ8&jۙ>UwN Mw[M2mP\HR_ӏZn7 l87ޭr"A+JtyFnw=MQq2:lEmZ"3Vg \a`R.v[7t8]X(#Z!*xSveNP5;%FY39hq;3兘THdӯ4d\,?5zFnqQ2I+#Jm}>(`hq*oܫ*\D$ Zc$;s{cm99@?:u5&H*@( O9*%g*jƅհ1f]@W ;WGq)xrS%QjrN{]*x084UrğlXucN#3[@q[~##O\Vh1*5q1+ )xP?\ ^;3Y(ΥkZml}6J7HZQjMI0Bxb:%dqnRI(.t[<~ZItThݎx'fi+x9``=4{!NZ"܏phuEF5ذ`ҹAûʂ8Tc5j%}by՘ ҮkIYMٝxxǕ[sr(BVRnq \lQIyp*ۨ5^iɗb8M6u٥sa8%skA9%5FB TWfq[5isMKOt] r;Y-ҪL6n7kǧJt+ci"fT2k m#g 2)Y1vr9m@"|z 5ڇWJ'\+c}k{M-tqogEɫ4YJazqZ_nJn͞_M0bbÖڝ qkOu]>bcyh ~!'pV8o_h",d)Oڨ묄y)ov{cSȬJN/C4( =)Vb8`Q>$*,ΏIKu$bOҦ`A`=MIWbO9XA՞Gy;#׮Q(H9| hclv==^}dvi7syE("j_ Pq8g&hcqA8}kw^sKp w>+C'/Ny+(ë\gS$3򬫍kz( )sY=đuD7 }ӻh^\01f eΡobM˧/s5X,+Tnle6s\K=PIW)`vͭȄt*:+-)4=8T 8؝1[2/9l5*TЦczi[yM>;Q$' zOZy6 _jF"1$wbCN4_V|f1E0*SJܑ*J8晜!iRDAT`dՈ$LGk.pˇH]o- zz= O l gTIgg\OSWe.C#ӂ\i$5vֿ|%>˾OVr8A}ky>\k̑9(OBj^!Zdt'A_A=+} I:1iRmZ.= } zzӜ"";Ua6۠a助5Ua)^OzJvif8ӏ,v<9H~ELjp 1E%tOZbmvy3ZM-/Jvh )JwbsO!= =O" \D9x C^am c}x6XZCQSj#mio<ZPiL.Qp=`>cF0fFnG_+ὤGZvxU~t鵘u?v߼n\JP޳tC(}=a srNXֽ.Hҵ8rF1&O-1׹>cNO+[N1ތS鹮LRi3N@ @_ftY8Mi|'37BR4JA13dSŚ=jUsG d6K.GMʛe ^p8]n"axω#¯5TF:PЮEig'X*ŰSR`VG9Sۚe1F'~愎YN>LEzZ\.emRuA>L֛f]IH`8TSQW>hurm'W<Ӝ'%V&ꯐ>Ѥpuy$C\1Rp* q҇t-K) ^ŌALBoPcS "`ĎQWD8#r/`*Ⱥ&F)Qpqנ;+"j3OAY&Rȹ 4cb(C>B UĒU:gai; Ⱦ~=+/]]BkvUFI2ʜ|=a4K"#($t?Rr. ]>Dg/^"{,(y`FEj⢌eN[j$`OJc|$Փv҅VLM4EƅXzr4^ Q\I`2pN tvE8i~œ>Cs 9q֓fQaܦ_{TŀǐZUt C.O4AWBE#o/<'*2I8R &0p6`W'4ݭ#rÎ96@u dGJ rxrި l đxL(R!Yy#>?Z@]>ZW9b_+sP_EZ:qMYa2:`v5=v:.!qN`zkn7m430O&'Ck l|zQJcxn;,`8qH&Pss,!g9TQaPRqW}U㹉NSjyt)}}ڨI*8X@=)RKY={ d`f-qTqojVv91Niޤۗ3 +KBmm TG8F~:u5h2,8>s^j6JUa'ܓv$L145tK8] 0f#G"Z秭dݓc<(!G4ϲYYXld`9tJ6 SP"Gu!NFM<When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.nt issue of BFS. Our coaches used to cut out the articles and post them on the bulletin board, and it was very motivating for us to read what an athlete in Arizona was doing as opposed to another athlete in Minnesota. I ve meet Dr. Shepard on numerous occasions and heard him speak, and he s been ahead of his time as far as gettinge vital sprint principle of Toe Up. Detail, detail, detail.<br>A wonderful new sprint aid has just been designed to help you keep your toes up. It is called the SprintStep. See Figure 17. It just takes a minute or two to place on your shoes. The Sprint Step will give you a kinesthetic feel of how to keep your toes up as you sprint. Just wear it when you are working sprints, starts, sprint drilsDqq6H-y6ڧY$rARzUQx`S-÷czl%քxhA{]m{*=?7l1 e8e,hY,N;7ڽ;a6⋻e}l8O?GLPss-P{bZe toY,t`n@PoF`mpAL(p+J/pĂjqH#Nr{YGs Iҽ) ;b#rqJiH]l%!bhAãIOB}CfLG[- QR>%\aewcR~|'{c VoFCs{9.gu4Q!;HwX/ʗאuōI*H>;c"p8k}q%+XN3LT1pfG2I> lyKgo%~jj}rEUXQ;NiG۪tyWS6"#JN [UAV mZ6ZOaAxvOM N6~ʃ=7Ws)7d3bDjEOJ@WuhNێ=@:ܚ ͳP5rJ2X 7blf@5Pss"0io11ޟfyEwrejPU sB .:W6 !1Z&nE2$QxQɇ#ӁQ Wg|\JIk4գ\P)Ȍi=ޝkۜdG.No_׍5TŲxOWRq*?@"Q4rna|ls+vIFT>#!#^gtV-`cXz;gj~au0PƮJ/g,$ȑ 1Hw]D8돎 q^Qs&ݰ=pӤnEa`=Iߐ;uޫ k9G2)o$ёmbV`ʢEM3ob9mZw@?}/ZD!bGN-AԞL^Ͱɗwja'r9EO' k}Z:;uc+<[#;boq )Qn˜jʸ{u7| sxƌd?ӄ4n¹&O=6;?wB>.YksI E ƝӮcއ=ʶ#u"QQVBۭ| n$&j}$٦1XP:$zm .pk`sp Y]iA6$$ wah$nGآ[ [:Xu]W?˻>NQo6?dq'QLUcާ8'Hg wǪ׵1S=27,I%L9M6a5k Aq"Q ɵ"نf;Ey"oWHc1֟E'_NHZ0g8!t9tݹ׆o}7&r@3VJi>N 8qcJ ښ2ג<8#O΋qrPCkjnȫ[)JYQ,AU˭bMǁZYMj$