JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I-pymon&ک^ S29˜R䢵b&+Mڹ[RtͼsDsOZϩ0 EN1S3'L8Sb7X!c IDa{UK"|GZ%=At[!w2TvQsNQFZ}+|Xd{+4U7ڃ~uڶxk~x8h8ޝ>~k9tI4E n SF =GZde)6Ja\WIFVΞh3FS\L(~pa@ qzTl8J&PHI>]MUSބ& E ~U<؁8"@sF;#=EGqFgr#~Ч'yP kEdt?r_-@dRR99@M&Ʒ) GZa*٩1E(ʷBMLЉ=~TP탎jK/6+WRBcr}*txz1wXˢXWG-1c8 j|׮QОBݢ Y2s}?MK [Y6@9kZxGIp$-'@0kޅHՏyKG:F_=h'e/\d*O~ jaEYqٿTe܆hVtjZsZ&"Þ:;;:f^8FIHuflҫ6WF @jޣpxQ')"\UV1E*LG[G"e#Ay\n rܻ H{ =i1V]GZC9VZQcwE0(~/#F5kS=D$$7cҬ1k3^,&kAstaLey<$>k+-h扃/b:f5u$ԡH;v4r;ּ͆SSQDVohbL7#gjypgxRݦMwI|X$P\M %|[g3NTh0>0`'&xN{fG7~揄;g{fU- Z=x?N2m$KsҷХpGpi܈7? 굟S*S؎V2xVD`?1YNoCJJ>X@zW[e>KN|#bJN%XXAIUNj5}3rjr[Hv\m2S!'M?ɕFN?j_rI5‰=0ǁt-FIX󦔵 W3T`ڡռ;ipTz8+ZLQX[_XƌHdG'ďq[-"mSW I Xr}MR9E1E5 aszVSH fBbw5ěxn&HѨ^iv{R'9敇s!glqK6zOAcޣ-M!W+ ?e<+z? WV>nuEi&*h[튉oatO(Mzƭ4+49Hj5O +1[!.I3jy>%XH]i> oyYDuy\pilthҭ4_=Ǚ>6֋-6#) 0sW,|wgmaoZZ( 0p1Iٰ![KHS0SղOz%^{nbj; [n)/|Xo7jcݯ>I2Uag@o8z)885fO#Rix%z rz?QYXw/H3sƪ,{w9B&8<ƚdBsLgsܷoQ|W% Zeγ]O5v(MB ?V¶+^ +j;t^^b~29C>?гZ>e.NM]vc fB15Q)8ӢkzNi#xcE?cAQ0uiwiѴt)Zh¬?=O&[Qdxǹ00:Qyd'苝3b?qEhIlb=)UzT\M.Ӟ5k,)% MX#'֐¾8SqҝUYgb jT-rF{QBѯ<)ϧ܅$O:zQp99$n3֠34@}A4Ԝ'hhQp^,P0AWb7ټ`6l ]EH`sz{}N&CV hy<0 0vcWo9fO k).FM@:NtnB7LO\Y\5U)q_Oƺ-'aɩ=ߝ1r{a>Lgp'@: cSj4ҍ4E0:Q֜VhR[Iy8~+5*,{]mjJ),,Xa^'jpxoJB>P1Tr?qa&0Udr'@ 1~4HHyG8)hjͼѬXCS֜j $₀zhU;d>sloh8?Cһ2z#4G#4db|5kه8NTu6cҚ`Oր4XĤLH^ytz{>=6`ۖc-vaK(G59uF4`<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  Hu