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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.Pd!FHKcY?$7z=8U=kռ!keoieB:W%8Yh|:xzJyqQJylE*tar{cFO|]A)`yEngaging in the BFS Program everyday, working hard, encouraging your teammates to do their best, that s discipline. Challenging yourself to break eight or more records a week makes you rise to the occasion on a regular basis. Everyday the BFS athlete has to reach down and find the inner strength to break his record, raise the bar, to do more than he has ever done before. His teammates encourage him. They do it together. Weeks and months later when the team is challenged to come from behind, they respond in a positive way because they have trained themselves for this occasion. <br>Winning on the fields of play is a natural extension of winning everyday in the weightroom. Their efforts are labeled superhuman, unbelievable or extraordinary because ordinary people are not willing to work that hard, dedicate that much or commit to that extent. So the mere mortals marvel at what winners accomplish. <br>Not doing more than the average is what keeps the average down. Ordinary people do ordinary things. Championships are won by those who are willing to do the extra things to become extraordinary. Like Kramer says, BFS athletes have the edge because they have practiced doing things the right way day after day, week after week, month after month, year aftr year. We have a saying at our school: At Etacada High School, the Home of the Rangers, Winning isn t everything; it s just part of what we do! <br>While other athletes are looking for the shortcut or the easy way out, while they are off doing who knows what, screwing around, cutting corners, BFS athletes are disciplining themselves to lift and run and jump their way to prepare themselves for the challenges ahead. So that when faced with the pressure and tension associated with game night, a big game, or having to come from behind to win, they can rise to the occasion and deliver their best performance. That s what they are trained to do. <br>That s what BFS athletes and teams do everydy. Break records. Reaching down and finding the energy to go beyond the ordinary, to the extraordinary.<br>That s why BFS schools win. They train to win everyday, they discipline themselves ts that an understanding of the importance of the central nervous system explains why boxers can take so many hits, hits tmpionship. They know that they are on a collision course with success, tr>Tag's pla for the upcoming season is to take away pressur o himself to hit so may home runs.  But I will prepare even hrder, says Tag.  The goal is what can I do every inning of evh03 1;;help my team in. Last year my team went 22-33-1 and that did not sit well with me. Winning for te team is what's most important. <br>Inside Tag's hat and batting helmet he always writes,  ou are prepared. <br> You get out of something what youpu into it, says Tag.  Success comes through peparation. Don't wait just to let something great hppen. Prepar to mae it happen <br>Tag never had a drop of alcohol in high school and, of couse, the same was true with drugs.  My mom would kill me, says Tag,  if I chewed, so I never have! In college it has been the same story. I have not even had a soda in over 8 year