JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================bK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ż7^)|W|QX[Fz.R lY۶?3WveʏZ(yTu-6ekVS;W؍Ķ76wEQ@Wi*d8=IIR+>c!)5!Tt^Ků_Yj,vO4߉Z,v3+N;SP\^[YZOu\Lا>fBu+Isng%a^xdaVu*#U#n >>f?r!I.KfbŽODIXB'?CP"6NU3qǍXRR`HQ8kr:v |)J3Wqi:h"2/n\SҔk^7gxM/úzp~_qXK/:V'oӡݖ\rZ^Mm_72Gߴ#{նfC&C,p*]sڶqY3qt~w0\.&Ise>mBv@"]iN퓑1V;Y<_^pXv,#N;#~#35Ī?Y m%GJ깅kY}^ܤ 8uQsW֒mBƒ.PT76kxPHXLA;5=4%HBG( h-N|oɦ-DIǵdD't1n܊HV 86Vw%X&#g.eyHޒaGֺ jH+[Ȥ0~[GeUP@'x:ld/̷ظh;V.P}jU:dJbW9 ggŲH{i~ % ]~Ei16 le9CWsGp=}jn>S. S}jm#s.8Q99,P\);˃WP zVc2SP0V1}'@itHIL<}œ>QH?hyƊ)'j94QA'Big" exercises which work more than one muscle group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be dne twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths