JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? )-O(,l4o^$+c%M qҘ-4$kA+.a,>XY2:qXO{:[`ebzއ"1QKDmZ\7ۈfpx8cڠxFHFIa}qz:ei.5MS1@'bfgdrOOCj 2@zմYW'mvF})4"լF˃A݂16OuQXƑBn;Pýwk_ޥrn9'R% tᯈ-4WfKalqT1SSi#Y, @ Wu~"cxvd0]@S܂:Sn>k:/@m,Y2c{@sE3Ȩ`k? ؖ-瑞=[qmp A>j*&k{QEnxM'z B[U ۬!_99]E})C{ hO*IЅvzj|wL}T<554F wi=A1D#Kx՝Nv`u7ai<VFҏړ{/ ,rry2=f|URdμ.6>|a?{ ?x .~q$$}C*o]5b1$W&8]2;Vw*NHhH_GUlMwM *},x_ա_?.M A)ؐ?>QT~[ @i%fcxҴuU~<m {YU̯t*0RZ2(o"К,eƒ=V`pDtW|Tӡ)n͌q[:߰FP4.CK aі?1sj@|0ēԜKhVF#=(4.|9ME}o?_0hwڤWy u|FץIa/% d`7!j{ :gۛMjOc1Z^Gqsqg}|P5c⿈I?Rx_t2H1 Mw`]4ie?CcBO!'eI?6@9JD/hO-KXYʶzWϚnqh[6Әˁ>+ǝb]׊gEO5)\rzSJۉnzii:htJgێN:bUL3"\ k4]<)\<ۘ㎵ HS\`j:#ZjU%XI#%O+XȝW?90'=+>ֱ4J76RrRjrl{ kj~ XeEA+JKii-; }1hT(Pk~&F`Wlp8˦C:?f[Q$$POw? XgPx!kZ홴s6 FsOj}+^ӗN IǾjz4^}셤qӨ+"h 2M/K pH?Rq #,֊D%$vnrhKt1ҵZPF{8zRIDiZa 'kpChi5cBbu[ 8`j:c#i\oC]3ɮE|r RI8Mt:dRťȅ$Y<ͻqKBCSu̘&6Hcj[2T5$b+VBNqS[:FM~8nmhh5tZo&Miw MnZƩ/v赩wo b hrc?<ǫ]ơ̬s6q)ܶ}BV UێGq7P@$;8N+/LO#0S=t?Ҫ3RѠ%tv~8$Ayic=Gָȹk1^m,w p{Nky`T21+8ݷl3n+Nku,(ZAsSW;K[h;ڽm ,|<:WSZԵLҭҰP҂@ qsN3MI.cT,[ۧ7Ո6;k7WL*zzŝ弪ǗI}m۲ ־/n>nن3GsAY!VȠ:./^jZLsC[AbܘCX; $A׫UΑ$7ǻҚ㨜,"f܌gT$f<\eڬMu 4$I-cWUꗀWYybvg[HYG5.~` Ҳ?vxkjG][5bҪ*2HCEv{Sٱoecfl=+BCO89R=kH7"g m\=Mv:Yx7 N=ֹ]ܡX9ǭzN]=ڪ-9TFa+٣@B=C[&F<̵<'jvxmX_2Dϵ;] DԵ؆WIZֶD̸HX s<ͬ+$qʬw[욑6ֶPF~5tK)M c|x>~ Ӵ=5,{fhS'ՈnmRvkKzܚ ݄﹑s|:gga.3ӗj֙a \lWYD/#7 48BR<Ee OP'>N<|:sCն:Or1DICZ6~,VHt.wH_nk12|Hv/.sK"Bvf~lﴭjPԭ{dHp=FMmN;fQZ o};|.Z]MB@ۜ㿦 5u%ŊKo|~Γ}: &g r }멉6[OL*;A?dS#g֊$P\HgJ["ٳ͹O3pe,ֱdo(lzw86;v'Mij~bxnp:J& 5>ɱQCRO!4q!;P)A *pĎڽPq\6ƒym19o^i+ rfFf"f2c9=McKxU]rn6y@Ğf ܴav7,-5A*\d1QZ$*}AfͿtR+++* u9?|5tm$psvPیgCo._cn>rO9=nuK%VI%-J 3xnͤdayc{rL{N5bIEEBdC u-#b\u;-\9jyY36ڊ9 ͅO]Mi#K$T]tc-9;tF.ژɫvۉiVs05.݀G~r9 ^mc:YGɞ{utYa ĀSy5k6A"4GT_lU딈,Om杌cp,i Gd`{Ҩs:[}W{TE&1j Uvg{2ɷlcxmΛ#X-؃h0fxU,V~|@"Cik <"vn 4llȏ$GiA{qsZ@E2<|֞vq,b01LK瓴.F['ۑY!n*vV_ tD:fgs1b{|+;YTXvc(6mu8wav梸a][B`,­z8DkIJIO)XTLNdeb0TVdvVƋq@d RσR@ʐz ^75 !H`$l9lƆ}O5:pi&de 9R[W8rjH1׸۬C #kG-M2kȼ)e1Yi#ɐH'U)̟l,~̣3(A eoolJ[73J<6)?s池K*qZ~&\܏ wZjiڋص&VV" <}AcEK 53M۹5ܡQ$d鰱E{#ͻ+ud ~B6ڇnY'CuTBMΉu YڶI$2j;?ZWg`EkvbQlWMqqSPi xVrܰsgQHh˂(7?IIb}doP.[/{'Cc Y C)F d{tEwfh/&P23mYh(V2mw=~Sf_KYg{O4QJMnsV}ul3u'&*osTgFH-Z(Ge season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.ow that the dynamic demands on your bar are not nearly as extreme as when doing squats or Olympic style lifts. Your bench bar, however, should be well constructed and have fairly deep knurling to assure a good grip. 30mm or even 32mm bars are fine when benching.<br>PSI: For all athletes who lift under 400 pounds, general-purpose bars with a yield strength of only 105,000 to 125,000 PSI are fine. However, for those heavy lifters who bench over 400 pounds, you should get bars with a PSI of at least 135,000. <br>Special Features: You do not need any special features for your bench bars.<br>Price: Bars with a yield strength of 105,000 to 125,000 PSI are $90 to $120 (without needle bearings or center knurling). For your heavy lifters, a good range for bars with a yield strength of 135,000 to 165,000 PSI is $130 to $150 (without needle bearings and center knurling). <br><br>Choosing a <br>Deadlift Bar<br><br>BFS recommends using hex bars for doing deadlifts. These special bars bring the weight into the center of the body, making it easier to stay in perfect position. You can get these bars with regular handles, or raised handles for your really tall athletes. Hex bars do not have rotating sleeves or moving parts so it is easy to compare bars from different companies. BFS does recommend that you stay away from the old-style trap-bar diamond design because they do not allow sufficient legroom when performing the lift. <br>BFS has a 45-pound Hex Bar for $129; a 45-pound High-Hex Bar for $139; a 45-pound Combo Hex Bar (which includes a set of regular handles and a set of high handles) for $189; and for your powerhouses, a 75-pound Mega Hex Bar that holds nine 45-pound plates on each side for $249.<br>For schools that like to have their advanced lifters do straight-bar deadlifts for special occasions or for those that simply do not have hex bars yet, refer to the following:<br> PSI: The main factor in choosing a good bar for deadlifting is yield strength. BFS does not recommend deadlifting for junior high and beginning lifters, but for your mid-level lifters and heavy lifters you should get bars with a PSI of at least 135,000. For your extra-strong athletes who are closing in on a 700-pound squat, you will want to consider a bar with 185,000 PSI or more. <br>Special Features: The only special feature for deadlift bars would be an aggressive knurling to enhance the athletes grip. Also, as with all bars, you will want to make sure you do not get bars with shoulder bolts. These bars are notorious for the bolt falling out and causing the sleeves to fall off. This can be very dangerous when doing any lift, but it is especially dangerous when doing heavy deadlifts and heavy squats. <br>Price: Bars with a yield strength of 135,000 to 165,000 PSI are $130 to $150. For your super-heavy lifters, look at spending around $300-the price goes up substantially as