JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ol Ih﷍Eajh B Ntl]JpC[/#hEZ:a#+:}ݕVnDl8#Lkywm?-޽CZ΍ L99peK~@3KE̘s7^tƉDWq*0uu\i5\ w{ 4 ҅ <7N3VRZ$E1FYyF?*Q'4&pP{RM2M,ֹm=Ri]Uׁ/uQnRȒa>2ƓI \+"\~!=vMNK};Mu#]1SmRyJmJYH^^>}{t]?]a CZN զy&n:ܖ>6BYz gsu'C?I[̑?Y-KbRwocjHfr2\}G\vCLUB k\xK1ro][^*e kJ:~)kgen2K lߎkE o'޴? >$Y281MXM(V6uwrlI ix[hmR FLmt\ SYƧt4ۘ͌|ӖlqY/³(22syhhq^,_6^|e?,[FVey!_Rz U^RM)(Fny]^ß[Uέ4Hn_ҽBK ؼww0+JZ_U$GA}*-9ԧ#'k4Aq"l<['SԒIKy@X gҼylke 6k fP{dmŦ'Y> I!&^k~6Ww+3JlV<:)S[1"QTy;Gu-#<.<_h'qPx!sN~[Ι~-U m l#3!GDe $l 5Xq|_hGy ɔywp9[ȠԚZny\{p_n/X$I}Jl 6 b{W#4T#rF \jlëH]*+[iLXY0w½cFѴk̉s[5i]YC $'aOԾi"(r=7&ovHu-4h짷[^Xmky9 5K˥ǩXd5xo:lBY2KoY,u4FTާ[m/)K xܒ1􏉺]E; tB湲upj"-ݿXnFlS_k!@B q'mj|HI'+c+Ҵ.䉼i ?:+FۛQwz/u;K_2!i$$WvI!X]AYn$֐ iF(Ul彿YٶdYzríA0yL+ZuQR'rhD}ʶEPXu &s}dݖʑONP~A1I|Q93Vׄi"-| *kBm.s2p>GrФ>2Oꖺ6L;Y^`q^ Kkf`e d=֥TZ5r7*#PLTɅ(XXdqҊ+VqAjȄ+h0,H@'׭PQ yQ^QI qĐcQE0Ztoes. <br><br>Image 5 - The Cure For Knees Forward: Squatting with the knees way forward causes unwanted pressure on the patella area. Use the partner system and practice squatting with the hips back and with the knees vertically as straight as possible. If the knees are past the tips of the toes, that is too far forward.<br><br>Image 6 - The Correct Knee Squatting Position: Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Correct knee alignment is critical to knee safety and prevention of knee injuries in athletic competition. Knee injury severity can also be reduced.<br><br>Knee Safety & Pulling Movements<br>Image 7 - The Power Clean Requires Straight Knees: Use a  jump stance when lifting any weight from the floor as in the Power Clean. A wider, shoulder width type stance will cause unwanted pressure to the medial collateral knee ligament. After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor. <br><br>Image 8 - The Hex Bar Requires Straight Knees: Again, use a  jump stance when doing a Hex Bar Lift or a Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br><br>Knee Safety: Other Guidelines<br><br>Image 9 - Leg Curls: This exercise strengthens the three Hamstring muscles and the tendons which connect the Hamstrings to the knee joint area. Again, there is strong evidence that Leg Curls will also strengthen the ligaments to the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br><br>Image 10 - Leg Extensions: Strengthens the Quadriceps muscles plus the tendons which connect the Quads to t