JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֣<$=~GTDܐ\9$vQ˥Xɖ8TyQ W> OQq'Vڄb6v1[zֻaw˱3 @* O ^ss\WTF}&\ /][9Q#e4M4v!jkq@Ҥ~49˵?jTCo}o-#@۹kqRCHp9mMEߵ:sNMJ=0*VdRdZvsiǠ8]^ַ\¬C'<]{T{1⪜ˌR7&FtյLgi[-Jo&b2|קZ.SV-֊5j`dW>\Ң +ړ6Y_U.73 $*M< Wh$_81d-#$l#Aoy"<\T'H*ss ӹj%g۸?{.: zVZ遁X,LaAi_;×a@;Tm~#REx8=W> t-}:ID?L`*] Y% |zimB\L*IRrc xodHbۇi.%`9@+Nkk9aÆWˋ=rEwFF's7֫jnǺi?EbT zЋu>ʱo 8…}׭ڽ5 Ob=}9I$x X/R?*˶Y1;QeG'byUCZƤn5[Eų+RʹC!IMg//!dl 㑏.T?ʃGzD#Eڪ0E8'8I$gރi-$vnnQĎG3I5M(`ws>!&F@5s;%㫸rp>{WzVQ#g ۈɪZV%`Isv#ڇ_6BNSA$*·*[(,lt@ۂ١z.sեN8Z](* $kB y9jA š@@Po#֣نF'mTJ<^iac7+kݎK15c = ڦÿB4^?dLI#8to 1^F>S'!vOdk`@_,6s`Sbtj)+y@$n)lZw͜*>02#T}^]EmPXJKe6PKib'ۏ4٭My=*Մw6R % "$\N*P83( < /JF0DPOPkBd9Or=\6ea&C<⇇m-RĶĄUT,{u/M~c2g|}e5ťso!C:!Xt,#fqXdE]L׭.!zyԤ+YO9!27lu' SKM$![X۴S,:rq0 Թ+j涇F *>\r0G֊3}LVYNxdal), fR71x<w(Tմ ai":\B̍:^ }a z C^c T}5x3HhDB9cRKC USOc3Ypzk6J)zjvPz#ք]owК?,a^ #?f.}dlV[xK 7$Z9.QLۤ|w7G3 Hr#D@*&[aFS#憬+-è\i$ C j$zw%X# uz)?J6lsH#gUu}]WkW3l1u+WΡpAf<}ai1) hqB{[ܳ܈0rޕy2]*{=ʖq7$ E#?[X\n%3x7"?ͤ1]H'pGr+߯8!fwk֬Ʒ}muxo#m\M-t%/y- mr#CwJ Y$wR8W.kg6£u+4gy%chĜ/=yEkse(4PfZ64@5*BF{+0sވpi5{I HQY6a= VxA>*{edBH/Kryу{7֛Qޘ-:RQH@zIX:0\Ԟ9&~ExPps5 -;>#^RS /X#^ L'9+Pv -moRxty{ 'D6EuI;bHVSΪ8M4<Eܬ&PI`3<_º /QZ Qj,[)&LR(GL`T8DV4JIm *ךl͈k,Ldzmy/s{]kţ3kܾGN-c`u(,66G(=zGa22}j6Șx +]Z], ӆA03[$#JnO_3=.C`#uÚ&u~x+KƢkT?qZi=^tS.Q6]j~Eː"X2ppEkivPObljzu%̤k{F) n%LJm8Xdq*('Ҟ%;܃QwǨ=hiO͑ҽrAѤLAo*Wy\Ɠ]\ӭِ&R=1Xo&ܗE!F*׉d=D걾˻x޹6wa\nSJw_E;>|_νV;uI#a#Ҿ|կm5Kie)H@w?ҳu[>Eh9"7 ʴG-]j3^stX.pVyWx_TCkLnpI9Uv8Ú.Ivg9jx'{ןjs\Mt4Q(YLmp> -8U5w(='N{I=(n'i"8Vvɀ…yW).ª)킌}jסՌT9 zȉrrI(65&bK?8d<5V񗸁ri5.^Դbwo/T&0 4XlW+Ky` h)[fkG B sgix5rp"TzwZV9k4R3GېjM1f-JJ໱&7O^P;!sɵ# :hlZ]CxҺ(~hբ@AS)}*ֆA*iˁ"p QRZOx4m^x:4gp60{;99HɬQpy=52}qX6%©rkax99$LnAV$dw0Ag&i$mOcz5];xvIqݻ_3:=-Ɲug7WM>oP$2`~|H'*1nG/L:$B>Yb49ÏOKȤDTx׎zs]w|;n#%pⱩBPi;A\i%Xl}by &;AG<`4rp84sҀHsG!Bk|.$gցUegnJ3@$v mpKH6&֝$_5],٭J*kmVPfX#^Z NqN^=UKQ_|m%W pkޡsDF7$¹}{m)CI > r9QV]6+I^l}9=7l sbpy9'֎pZ8Z"olß^ݵ'pѐB{s޼qXz{kY.ttBd(#CLq94XWB$ "FA[yXyUp 1Zf}&&¦4WFA(񧃁cЊ_ZXp{Ƙ{;!p{i~ӹHTh~QLPws^(Z([E"4Q@ƙŠ)k}EP#eviously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>ty transformed from classrooms to bare walls to the achievement of a dream through hard work and determination. Whitewater Middle School has demonstrated that with the proper amount of effort and perseverance, Upper Limit success can be accomplished.<br><br><br>__________<br><br><br> Students who consistently participate in the weight training program have made physical improvements. Students need the opportunity to workout in the weight room on a regular basis.  Coach Vena ason that this has happened. We now have a uniform program that everyone is following. That program iso take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One