JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ޏ8*zRh6Jcg eȱmȧ "*E&ZHGBWڌqO+IB34FE5HE7nMD'"&Ioʤ|C q@c~9v$a4Ƣ*1V'fe+SE0:ݥv e>7t1"#Η8?A]Kז ea9#sחqx¶0QŤUD,x]&=ROAIƷy֏Mv"<$Wo>+ҊdϽU)ɧr+B1j;qF޵.Χ+cSvՍ” )sSDEi0*bh$Nrzd]S XD*29JP"9>V'<չUB?j)duE|r,Zn٦L:gKr U9⇶slʭ鵔=a8-MRP JO])> |>"[k=HgQ++f⑔Fp}SYOŴue<-63a9t*71Q^#4Xu'h8~tshZg-:& saGp}+٬>'x~EqڀYz𼞣*<=j[><{r_* c7}qf0Oq]~'B;MP0@OP{)%j2QӼMk~èۻk0y2xhbP??ՆQL 8VvCZu<*9Eca=OO0157LDzb!Vj{4VnR LV):*vQ4$zϱ∛km?J,V"yckٽ 2:do#@Q/6LWرϓ8,ß5I7[f{Lr?^F0x>JoR8<yG:/_JWMy@8.xQ& ~8L IװYyZ!8E ҕ $jPҼ?~ tX4@Q+Mݶ+ p76s֖Z Jyv=c!iA"7TgI+HH"D v*9+_MO*X6ɍ!X/-IFbuARIv#vmQǯP)AURu]wsek^,symVBvjQJ_^]he/LY$QW}K,u'9 #JX=/_{k+ۖ 3x=F#[=58ҹz+UH"ُw876G. mWI@(@2kTՙZ 59fpw^tݏҘcc؃TUo OcFX4yF[q֘f[Y<j6Mw,6 l:T:XZ3L&^ʣƳjgotK<r*.޴s.$>lC+gqxgYeF#G #ŏ,=*bT\gzƚB98t=f5M˥D:4xWZ:M-(0f :r1Ӡ|ҚfؼrM>*uN5 ŧLO5h>m8p~e s٫Cuʩȹ\Gt:~d\0~oe(i> kSdTKʀ;?κ2vml%UY䑦)HϷcs*M܎A#'1oR]`0`ZUN$qEFSb Ry#fɑR[#\GrxSKp $ QHf$g?Z\r8?ңg IOJg=)$^ji^:QYEwk2|hJIi^t[ p:驧ƚ6Do')cy1]M0KxJk~@~5@GB^cB>=U9';fL5 O^GCbyCOt4zY94sLUE-iq2Ug?\r^MSrj&8HҬ:=j&vn}{[MNjɶsBٱ>H2_AA XW t?$E+^#28E=\sEHh ;ĹY#,.8R{O P2g1&B1 k2౱`HCg:>ڍp)ÕhG0E,vm| N9*r Y ߫k ڈ`:"b~@ܚtO1Ȗ`=:W |sǻ?SuRro?RE Ɠ!gRO^FT<_zIʴ}ָWzKr}3a_xoPh/Ć ~xv֒m;e?3*kK.-x̊@IV±%.} W.Fda*f>5澍d+! =Z֑[mF'Eo֜շ֓W,8 3ӎia6wzQpIJER)GPSTATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Strong Quads are of benefit in a variety of athletic movements.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>LEG CURLS:</U> </STRONG>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 in the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Will help prevent Hamstring injuries and help develop greater speed and jumping power.&nbsp;</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>PARALLEL SQUATS:</U> </STRONG>Parallel Squats were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or that does not Parallel Squat with straight alignment. Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from your program. You should do two Squat workouts per week and since this is a Core Lift, you should vary your sets and reps. <STRONG>STATUS:</STRONG> A Top Priority BFS Core Lift <STRONG>OTHER BENEFITS: </STRONG>Monumental in many areas of athletic improvement including hip, leg, speed and jumping power. &nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>OTHER EXERCISE