JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?aOݹ~4l&8cҜJ`VSQn"䎔; ԀNZWKdtڋ 7ZMM;h cQqZfyH4$+ 'wk*:%6lu۱V Ev<ӹ-^@5 ݒj⎭cQn.&yXv$~(}~lJkMK+#$u(u9Z[qsNwI"KyŮ=֑ڨsp=kǾ"P6cHar$̏ap:6Mv=b}Z+o:,܃V 6h캝PCs3:F s2o.Y v?ʛ!#'ִ1wg[7O$kb Nc'O[uYn$W;cvGzeޱe{~IrZr Y-Dϋ % ď^}2c|sCu!W)3Gm@O$z_n: ~p򒆥=?Pngَ6};V.<$QmX$[{389'1JnMyqb0b1U_rkɢ{4õ =jͪj0B]lpܟ`9SV.@\:߶ޙiiy"!c϶{aREGWfp>%ԯL9!qJWElױsoo%+B2^m~]XS4p%8eB|XZϡ,ƻGrhvSlJ Et7*:3$*2NzًCEL[ù5 ";<.3?Ny| T6:}߽pn͞g JŕsF:~y'M[Iִ|lr0yS؃Vt`HXWb*\ͶyyŪEd溹q{'5HV=(E0j:@qR~IT?LԊ۳NRAQrjАipH+x՗L~ cr#!!G,?+u=jW\I:0yo~M#`N2$H% nKPm.%Ca~c%j7 *x^F?0Ȭy*7'ft[Ki0̻79?^1Ҹ m4&H-ך/mw0Qz Ooj.@8sbi-9P;4Иb9zJjba#4P"S4y8&OVߌT;x~ ZN}j%qړ-D5= WI6ITGMm;:~ΐ-֠!<1Rot2A;)0% nX V]MzW$c[l&=[z}j>= k犮͑5]N:Duڡs1WsިLfyE5f?aҕzw=})XDޤ}XSXFjcUbab&ac Ϧci OZؙ¦N(Inۓ֜R"M]nY@9a~KyPqx9Οf ~bOZodݍ9b7wc( <ԎnzR)XVsg=hz*&nhOqQ{K5<^`zO뎸7? ZǤ+'Jd~ڏn<gXSLH/)]֬}C wx@*!}k J\&v c ZϛĚvU/_\=Zf{$dg!Iҹ99J*RGyl[RVYcʪOqcr %3;gA*!uբh6X.cܞU(lE qhœJ;f]fݒ}xՅ+gu4 ⭾NfSG'Ey/2P9WXbWDz3r{TNi!mgU?jյSS@zܒb<y4Ri5M@Ԯo'֊/9ŋuT~+X𾝑ٳ}1לW [u 23Ұ5KYkZ5՗c{ja|>Y16lXvWO9pjNո.xȃ*  xX4j6f>@0o1ﳐI~-ƯtM*g ?2ZłI5Ԫx\ '5tiX*ϘP[61i̹ߐ+E##5p ߥF~oʩ܂EpH{Tgu[!Tc?KB+2&H3Ԭ?:M隑EXϨ(߂Xu Y9ֲֳ58E< MjBQM -3HU./n xox}'Qn0)8?4wkY-$0BOLuɥ<8Rѵ+ptٓuXH6r1ɬ}EdT~GByN*܉Z1W{z>GXr#8CouhX1J w#-#-le=7ddgڡU5f(ly n1Q5jK}3@#Tx\үDJm$~fjNr@ORi6z怍V<,p 摀^<})E?E 6%`2Ձ*A8+13wak U9$0UebZ]4\WR,s4Cry {ifI_&v) 3뎕1qIރWKRp?ԻE?g\}j=vq1:u0S7j9 ui8>#(#9iO)0#,sC' uJ*)$`آȫs[^i #N abDΊ(KQ@=ɧdEP3yE 3})J H:B0qE kuGA8(a4Ōh (;TLH?PE#?t words from Joe Juraszek:<br>If you get released here, you are not a failure. You have been successful compared to most people. To make cuts is hard on me because I get attached to the players. I'll never get used to it, at least, I hope I will never get used to it.<br>I enjoy the high profile aspect of being with the Cowboys but I have learned to put that behind me. Our weight room is the only area where the guys can be themselves and act normal. The football coaches know I don't like them talking X's and O's in my weight room. The press is not allowed in the weight room. Nobody outside our organization is allowed in the weight room. As a result, they like being here... away from the hype and outside pressures.<br>It is now in-season and we concentrate on one body part a day. The players have five days to get four workouts. The four workouts are: Shoulders, Legs, Chest/Back and Arm/Elbow. The elbow in the pro-game has become an injury prone area.<br>SHOULDERS: We do an Upright Row with a 5-foot bar, Cleans, Snatch, Snatch Pulls, and Dumbbell Shoulder ISO's. We try to isolate the three heads of the delts. The front, side and back. The most neglected area, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.<br><br>BICEPS/TR