JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?tTJ}U#ҠdR)ԏJx#P`ojz}(♸Rq@K`JwL *<nIIH҂E ښX€Mj K LE!< (1GH 5 H*E?_ʢSRL ʫjzN=,JHsU;!#.Tqi7d4y޵}SX (EOxQӮ"1ȧfʟjnoys=TLuh`|EKwir(aԤݺ; X)=xYN} ii1LB>4J3Hrz`y 2g\[d~Z-ϔa:`sښn:USvRN*" QTFC}i=3I@ sixH?aq4MSR/*5ϧR $SOV50$4K(6K>DxQwWv`ϭC>i2Ӷūv;WVmk5[cSph j*0GޮѰ cqyR֓u%')4M)ϵ4q@ Q@NjEQQ$59\Ԁx4ң&1Me/z n$j2}ꯋ اvi+q6Uvi&55H"+\q@Ϧ*˃SԃUvdH'qƨ/&mR,,M Vyw)u1 fmv̷ZXR\sFM>X~dzj#ҵg 4RdzRzR&IҐL&nFzQH >LU R)`~>O0ih񻗚!ߛkh(2C޷|j-iq FT[YݩqI;+yC1#/iʣa-V-Di%IkWWPv֭#J:uKC=n6>Vȧ1[VN@q'Ni.ȖgpG*<Ee'\t]?rGCm.AQK#jlndԭV-'潛9ҶRό¬;V{cHI4gL'ҔM!E'z(=0OZpP_ҍS\61$+ #U2+ou&aݢrvy)ܟ9S?]C5q,\0>^[FK)W, mIc8BI&hiP7ƥԑRyRN Mk KhYFww3tNs&:>>ëcO cW,o} @E8 iU<5mjn¶ڈӊŗ\ssL7$B)h6wKޱh^sZ]ŒNnRwK#u jK/-ӎyN?Ncm_P9N .*69\C@vq 2i7ELtڀҜƧ%UXҡmJ408#jJEew[T#=;fb4`[qn܅ǷJ$!kRMo2AI > sE1@-㏜p?قEÆRxjl#d֋ }8='*9cJ\9nޡE8䓞93Ҙro͟1dtx2?:E cƨuG~DOJb9v3r}qEW'R4J =9Xcϸ0ppx1 JMkp9#FqN;p'!8#COqVl8 )71HV69 m9݆2 $P(N~GV%#9(֊)M- (֊)-Kǥ9nQE5SUqE/P4qR^1N4Q@ dlfA(EUEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an epubertal boys. Can J Sport Sci, 14: 104P.<br><br>Blimkie, C., Rice S., Webber J., et al. (1993). Effects of resistance training on bone mass and density in adolescent females. Med Sci Sports Exerc, 25 (suppl): S48.<br><br>Bompa, T. (2000). Total Training for Young Champions. Champaign, IL: Human Kinetics.<br><br>Borra, S., Schwartz, N., Spain, C., et al. (1995). Food, physical activity, and fun: inspiring America s kids to more healthful lifestyles. J Am Dietetic Assoc, 95: 816-818.<br><br>Brady, T., Cahill B., & Bodnar, L. (1982). Weight training related injuries in the high school athlete. Am J Sports Med, 10: 1-5.<br><br>Brown, E. & Kimball, R. (1983). Medical history associated with adolescent power lifting. Pediatrics, 72: 636-644.<br><br>Bulgakova, N., Vorontsov, A. Fomichenko, T. (1990). Improving the technical preparedness of young swimmers by using strength training. Soviet Sports Review, 25: 102-104.<br><br>Cahill, B. & G