JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?,r C_<-Ġd#[Z,Wh5N$suxMp5Kz E+ߚ?0՘&UscKgwEECUHƻ͊pN|"`Ee^ح>Yd#9'U t7w Z r''8loٜFe%wD]0c={NZ@- VnwӮ̫2?7o~4-3g$=jCUkn\[΃ nZ'x> ,; c2)랂n 'ڸko4W;M\Fi"0`㚛-mo{vf 4G$Bg8`/u#D/np= 63vJe(rV~2$kmЏXvZ$P1Ny&-7.o<;#>!k%; ~k2]:\o.iH%!CgV=ƅw}0*rzƇ -FvGDhR߾hh [4Ex޷t;-, '!g5Uc ۹JKi^O1Opjnn-3E{#o+աP w "sCןӯ|Bݡ`>䀌Z2ZއM)7@vXݴ+߽8x[֒jL|ЮAc@lnQPV޴"ILq$g]=֦`+2G\i 5QS3'K0R |ϔ1RieW;DЎ񧡲L4[-b ǖ{*BUL}_˩VG,3keL `~KTrѢC)d"Dp ϽzׇK#U }~+aۿF?*ȭRG3HXEa&I)T9nV >:ْ[v,y=@rJT sƹ:Mܹ+jfy݀>6YjȷI9V cJ9PRӃͻn_yB@9RT{G9{}qc\A37 `)򦰍X 0N9={H52&v!$qauojodXXlLOLpiu*7x~?y-mjxu$,d0u+HHv=h VRW12&ߞ3e85/jSr܄M<ږV1VPXw{`պ)ԴU+X$_>pHv76waHUX, á(J{N]G;@q~lnsV6qny aWDS68$4ٴZC;'ܚ}w j\?MjˏD-; }~'?tSVG5W":ɼ ,}?* OO :Iĉ*1Y#yH`UTt~V+7PH sVvzf9ED*r1ԒNww&WYZm"|'fj0i0A9Ny4۫{ua]>c8'f4W:`$HDQOp\3c{>jZҷAxQeUR; x:EsDTWzgkWt+y..aeO,zcfMBL/s[9ErݎV1GXxVI{^CĿ{%y,#~ێKO6̀O}:qW#q ]d֩]\^KLcҶAj.3qb~XAyNNp+gn58&Ptprz Q[z[--)E Z*bOjXۑ8e-N]=o+eΛ]t7jROSmnoT0ZF< 8rAl~uk:ZG/ rɮDO2)-^uĿPA_.?Og[mWqXX5T|U)Pǜ59w-=ZZi"񢂱:RVE_3eF|@uOI I$T;)&֐&6q:8zz犿H8ݾ.([nׅnd;~{ZL)Y2bF'HqZs wn!b>[r*ʅsm,dĹpzz 7O*F+Z՞̬1=qP,edPf#| I9_ƹ}cLk)c`t>703unvC;`IN>cQzφtv$z ]28n-dx"}.lP Fw)lc,x5ouskxDJ}5TQvII;5:I7Vs.'sXڄMçPGv}%5+lQgCֳ BĻ}3YFz=,4⮵^EyzV;#0"7kCJ":>k,O^fx5s665$mE69 c~F'O lR[\̰1T F5扮קQ6dΊ-=zqцRc>k;YC|Wyke*b:b2k>x~XaKG5b^CyRzXe< K[ J=м1\rFyZhQ&+KHI,HU2(Q*RWj vm>F 8:mk;u2 q2y5꭬ZDE1 nsW7]y/#kHY[ygBypx+Zsqkj'|?vY ɷX\WqWg0AD)ٹKy]ƇEpcdʮ0|9': fw2CZyM+7_znFw6 tgҺmFAK 8u`zh5*rL="-@Sz[&1ngr[Nsi ɕJVX%"[/97F$]ӵ[}'ĺ/ ;O"apǩ=*k~NFRj^,, rsޮ+%OXg70y/c:sz̞ 2AϘi|>5 9\/cmĒh$OZBr]O:.Y#@$Wuad : ߧGcǍY$DWbXs[>ˠZ%$FMNyɭJW1joóIdyXwc8:B+ۘLVV3@#}1ڢ}sSe?=Z=ܼ;>SH ,ٹmH-ъ& ~$F-l~UQry#ﯥ 8$cvJIm-sʃZ. ?Z[1i's {ʹy.aYR bNoɎ2:iGKS\ÃhGexj1Įxv: ɮcƳ5Υ 1U5;MйYx- [H$ p0OSpמè]vWBy: ؿ"pYU}GgSsxGt8ϵsVL1䖫EUy :ֺlqTw)uO196B@>٪c zKO-ٓ$z{ GJϚy8zЊ;$UPFB脳/4|FI9# xyy_RMG UlxgUI1L<UOx.L19=AO#EY3"si&qB7\:?[!5K0ղk}mV8prYj4X~ÎXH6@+s; V$;T{M)Ax:[< }L YF gjVAAԱh3M?&r[*}-R̭jʠYZn@@FAu+9$̶΀Av}qկ"XmUFUаRGiߙnR# \j nl]'shtLFqq_&xP3nyx|MAq,6PCDa=zٔW4Uen4LQT3dz8n]|Tn~TSӹȈE*]Lr9 ux9+V>Ř5ۨ_lVQ ddJhR2zfҋ4U$-nN#eo}hys \A)=t{2kvX =Ī@NqXjDy>y9nj? ybdI4l|ӵfަ)hUd|`Ogdb\;Z֖ pŁӭYB QrʤjBI8JۻU )z VX*OSJ@)6A:{Z)֊wds~Wթ:֊+GW?xԋ֊)RCLƁE[L+ ~"tǸQEys҉U[SEt'D?ƯD:(C}k1zQE45Z(3? shoulders are upright and back with the lower back in a concave position. If there are still problems, the coach can  mold the athlete into the correct position by pressing in on their lower back and pulling back on the shoulders. <br><br><br>Image 11 - Low Power Position: To achieve a solid, safe lower back position in the Parallel Squat learn how to get into a perfect  low power position . A partner can be used for balance as shown. Squat down to a parallel position and  be tall and  spread the chest . Concentrate on locking-in the lower back. <br><br><br>Image 12 - Correct Squat Position: This athlete is in a great Parallel Squat position. The chest is spread as wide as possible. This is the key to keeping the lower back locked in tight. He is also sqautting tall. This keeps the back and shoulders from rounding. This athlete is in a strong and safe position.<br><br>Image 13 - Correct Hex Bar Position: The athlete is in a powerful and safe position as he demonstrates the Hex Bar Dead Lift. The head is up. The shoulders are back. The chest is spread and the hips are down. Always concentrate on locking-in the lower back when picking up a weight.<br><br>Image 14 - Dead Lifting Safely: The spotter places one hand on the small of the back and hooks the crook of his elbow in front of the lifter s shoulder. The spotter also places his fist on the lifter s sternum and pulls the lifter back on his heels to begin the lift. Never lift a heavy weight when the pressure of the weight is on the toes. It is much safer when the pressure is on the heels. increased his bodyweight to 242 pounds and reduced his body fat to six percent, a net gain of 39 pounds of lean muscle. In the process David also hoisted some heavy weights, including a 315 power clean, a 475 squat and a 425 bench press. <br> Gaining 39 pounds of muscle mass in the off-season without the use of steroids may seem impossible, but David's gains were all natural, says Poliquin.  You must consider that David never seriously trained the large muscle groups such as the glutes and hamstrings, and that his diet was high in refined sugar and consisted of a lot of fast foods. I would never recommend steroids to any athlete - to do so would be professional suicide. Further, the NFL does a great job of screening for banned substances. <br>In working with Coach Poliquin to step up his level of play, David found exactly what he was looking for.  What distinguishes Coach Poliquin from other trainers is that he knows the body more than other trainers, and he s able to find your weak links, says David.  He also understands football, and what you need to be successful at your position. <br>When he first started working with Poliquin and learned about the coach s plan to add so much muscle mass, David was hesitant.  But as I put on the muscle and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. He also remarks that the extra strength helped his blocking and enabled him to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in gaining muscle mass, Poliquin worked on making him a more balanced athlete. David explains,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his