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Box Squat: A top priority BFS Squat Variation to be used as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.
Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.
Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.
The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.
Bench with the thumbs around bar for safety. Breath in deep on the way down and then hold breath until the bar is just past the sticking point on the way up. keep eyes open during the entire lift. Squeeze the bar tightly and bring the bar back slightly towards the spotter on the way up.
Always use a spotter. Spotter must pay strict attention. Only touch the bar when upward movement stops. When the gets up to 300 pounds or more two side spotter should also be used.
Towel Bench:A recommended Bench Variation Core Lift especially for in-season work outs. Helps prevent "Bench Press Shoulder" and strains to that area while increasing strength.


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Select your group from the menu on the right. Each group will have a selection of videos and photos covering the protocols for proper training. You will also find a selection of documents for furthering your understanding of weight room safety and best practices.

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BFS 25 Agility Drills
 BFS Agility Basic Program
 Agility-Overview