JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================b" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?HMr!P3q*8o/&HZ9 #20G5xTgAZ_gS+-ܿm޸9(Kl2q89_-?''s$~\]6/ku6 O}+xwMͧڶqJttcYfEFM=֟~څe8۞Za:tΖPʹLJwCʶVQdr \ҙפ:)@1\y?HYKe2 _v>owbskvV) 2{k-ཞ%ӭbgjkA4Ɔ^^y,vFF)o`RչQ~kxm_1Q 65IX&BJἹpz;Zy^%.9(  ֕ľI.rVg^ig)#d<;үjHllF8Jp(# _nep]p~NρnE$Hd=.^dPiypS'3ӌ-@2܈weo5H"y吰P~g{nT3+KIӽ5q!rrmf(t8uqu?R t4'piȍ"ǸMWPi#Wq,vE !éaSgW4QaQ3тX}+o\wnkk^o6ߵ#OazQ{Z3|%62'|}&6ҹU2?z淡^ivrýrv \]jNJK#3Ӓk89_SZLk +T)`J/n42\E<, 3޽In!Z0v95y4Zw$L ڝ? IX#y__n. *4%G`ao~QT;eO`Wҭ'q)GOM7s]φDu(rχ]c̶Ua[Uދu8ϥ9e`NIe6s'hcwEgUnt7^'.SֽWHx;W |lc4Cޑm.2Z+ӈNMUyytf%&}@nW0U[ybd!=(OK49?+\Ezeͭ\+l *1{qY:gSktdݔ8kofrW SP c{s]?nlȧdrrfGHGC7 2ܼD.ݪhKB[:%9Z&U W1Vc2 'Yʊy~2y1Ƭb XMo"!L01O/jXrfoZmW6N7FKu$qsoKKKh#W ;RkBƑ8MҸ&Vt;uK>m#%,}ā5i<-X궍{Rt+ifs`k>OEŭF8QOXwFjcÓ_[y-z7_p fqa1@5->2<@.L+rd x^Xj\O%3=z\*YpOA(ݛw׶ urҿ*QpkoDlH#}ʳ !M:hehG搹E9]H!WKew5ƭk,X;ʕΚ :Ok>$nR|հj7=W)ʲdB# V%mcj({HrMM jKC6ӼXE[u!w9 ӠyhMA-Ąn^zqk3ŠsA 6xj": H"NBҾG4un8D?UPsX/yYLX Sv=+zMc+[1[=>cV_l U΢RIŽ:ݒN=GZҹbıIW-i(#EP#ns 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Strong Quads are of benefit in a variety of athletic movements.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>LEG CURLS:</U> </STRONG>This exercise strengthens the three Hamstring muscles and the tendons which connect the Hamstrings to the knee joint area. Again, there is strong evidence that Leg Curls will also strengthen the ligaments in the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Will help prevent Hamstring injuries and help develop greater speed and jumping power.&nbsp;</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>PARALLEL SQUATS:</U> </STRONG>Parallel Squats were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or that does not Parallel Squat with straight alignment. Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from your program. You should do two Squat workouts per week and since this is a Core Lift, you should vary your sets and reps. <STRONG>STATUS:</STRONG> A Top Priority BFS Core Lift <STRONG>OTHER BENEFITS: </STRONG>Monumental in many areas of athletic improvement including hip, leg, speed and jumping power. &nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>OTHER EXERCISES:</U> </STRONG>Lunges, Box Squats, Front Squats and many other exercises will have a positive effect in preventing knee injuries as long as they are done with the knees in straight alignment.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=center><STRONG>CORRECTING KNEE ALIGNMENT PROBLEMS</STRONG> </DIV> <DIV align=left><STRONG><U></U></STRONG>&nbsp;</DIV> <DIV align=left><STRONG><U>SQUATTING ALIGNMENT:</U> </STRONG>I like to sit all my athlets in the bleachers. Their hips should be at least one foot