JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================y" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ŷSr L> 2c5&ڒYj+ H31o1Ȧ)gf=?:S|ښ\GxK{KYұQHǿt&꺵Ԗ(2@SXeTMZ؆TM(nr%L~$ #b+MP.\i0^H:t4Q4[@v#in-Xv{7D `;׈8^/&+"$/$t\{}:$V'Z62kPrTɤI`ҵKe.#BbJjGrY Tzm :`ZƜ^c BdSTQu'l4ECJVu+ka@%PWo׮kk]{ъ{onQoƶmI\1=zRiԲR,@Fڕ$t "٫,(Gʱ+l4S[-Dqtu'RI DiwqibI@Fyt;Ԅ:"=~t*S4-m9+23[3޴ֶe!.oOzglབ#[6ZtY=Z#MMԣZ~!__B;Q?CG:q$YN^G_@6WK{Ky3聮,.-eF+<q.NўCqmr0F^3tWh$r  +tF[hTnvӽywkw{pnVSr$ ? qoaF`R̂==CiU’Az%H Z&'Qr_3i/u ¡J$O}QJWh.e3滶N-ۨI0rN1x!hp#̮A({ƿMS+ m>[iwXg/9ǽUe8H=rܚ܎t ףYtۦT|{Wi/pJ.Zz;2,-[*?9Fz1C\=cñΣPӤ.gj˞WI{B"o%t.2F82 wR3 I3>=]rLoFw犻+YEkߴ$20GoQ׃xӴ/{g˭BD1tLbZޖ#AtweQqsVu0/;vｿƷ%[żmǭhCK_2#x擱p乓 t1$F"XdcEVn'M)v0W=[_Ԯ1^!ncߕy.MzI$/q4|״3+ %<6 %(<̠ *Z!撱xbRk3Q'vJ|A;j30 K `*NJrKGX}&6pu [2Oh$yysgZzMotWx f3R{WM2M5[n$6zc4EI *9<) dJᱏ\$T`DzQdiL$p=zϽ֍ΑW=Gz|%e]:yg$tEt@meML2aE_S[rʤfAYjzT==rHѮҮHTaL~NY?29Dg4쉍 us]ZK`z][!nYO|ߏFۮk,C}70p+H>dMT#o%kg8h Se3]95L5v1l@U\MXT%J*Fzg&qOZ)Uro1"絍rMn\NJ],=9\ПUg&(+hdp**-֞%XD.XYM d3+#aGlۭW4nvyжQ5y?r]cG2G^nF/AyPq+רqWfDե-M'PAvKٕoL`negApđkG[{2NS+Du[]I5ܱ ֯;skb/^XQĊ^xRԋ!|?ֹ_Vu͉.0QFtw9oEa`w v']Xխ֟ڔv0QIqDV=626i6Eż+UpGZwRdl(0OJTT4L[9ǡ^h0QaѹA g=Ãm@ziaUN=I}Gk[`Xn*9CCquwb$ E5۽=Mx{TI a\./utV  T~%iX'L9'`g]|̤!A?:ayboIIJwҟ;*0:Brww> ?.JCGKt?Pz(GG,t1̏p$>+Qյ|>vÚW}v&ƿ[1x1Fo["YN8i MqyH#~mon<. ыˉJ+ZL6-ƻb2Dc8ҝڟH\4,єmЂ;Ki!M ژe.]\K"9"<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 the knee joint. Also done to rehab a knee after surgery. There is also strong evidence that Leg Extensions will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. Al Oerter's greatest heros.&nbsp; Oerter worked hard lifting 12 months a year.&nbsp; So, at age 32 when he won his fourth Olympic Gold Medal, he was 6'-4" and weighed 295 pounds.&nbsp; He was able to arrow grip Bench Press 525 for two reps, Squat (touch a bench at parallel) for 5 reps at 725 pounds, Hang Clean 5 reps at 350 pounds, perform swinging, explosive curls for 5 reps at 325 pounds and do dumbbell alternate presses, flys and curls with 100 to 120 pound dumbbells.&nbsp; "I had a strong back from doing the old Jefferson Lift," remembered Oerter.&nbsp; "I used up to 450 pounds even at a young age."&nbsp