JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?n$nqVbySnU=dv!:֢i o6%F\pUV}xn6, 0{{B[[M䐬۶qMRuQ" Pߡ%'$›ue χZLMʏ6k1|#4>*V{80 )\GjTe%  P7]KsSkhwGʓy8ue`YGsZEŤS@Gz-!Xv D~Za?tN}GBRGilW?vĚ6 l3c#8)iz)EGLj|7k7j\47clhYApT4(WMXY#gR\C J3.ystH 毧!~u,˕Vn[}6wN!R"դ+ˈey$^}(u!wݞuV;{,r0 ׬Z]足\fdßR3UA<$' y$jchPM^iFUhXa*ބ&V)~ )__n#ۮ>5zΗ\Z]fcE{iPr+L)ZgvQǙZ3z)v<(]1 u':F[L#q oER[ Sat]Ɯfl^ۑf1K{e[dx #ԚUIr05 Z 6Mo-70/Hm8 D!U;l6Tx@I[?-3 'hfL7+}(b9q [#I [1;u[4QY# TRC d#U]2qL<$(e-Fg ;#SDȦjc֊)كӴo,EJ8=LM=UVA)$aW"mn#O-pjιXccgmڤr[ڢNUy 2$^[k' &1α$9*'W%&;Sђj>f+;bDjٚv"O5xR(rH_JXgRi;ңRv5"aWOHgMϡ\ԏFSFv6t#4|@2}E^Cwlќְ{m~3Z,چ6B]@u &}xMuӠ6C~JI+#N]AMm܁=袮BS%y4#RQMٛˮ զފ+)nqUy1;Eh:GÊ$mUzעgƮ$th two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture 2. Do two to three sets of ten repetitions, two to three times per week. The Straight Leg Dead Lift should be a high-priority auxiliary exercise. It will also help you run faster and jump higher and will strengthen your lower back. <br> Glute-Ham Raise (Picture 3): This ex