An athlete’s introduction to the BFS program should be with the BFS Readiness Program Package. It is designed for those not yet ready to engage in heavy weight training performed by m3êÊXm €
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THE WARM-UP. The warm-up for the BFS program is the BFS DoFëÊXi€/b>. In addition to warming up your muscles and nervous system, this warm-up increases agility.

STRETCHING. The BFS 1-2-3-4 Flexibility program is a 10-minute program that stretches all the major muscle groups to helyëÊXc€se speed and prevent injuries.

BFS CORE LIFTS. The BFS Core Lifts are weight training exercises designed specifically for athletes to enable them to get stronger, run faster, jump higher and farther, increase flexibility, endurance and agility, be less prone to injury and, finally, to WIN! The six core lifts in the BFS program are t°äÊXa€ef="../details.asp?pID=686&category=0&subcategory=90&size=0&search=&page=" style="font-size:12px">Parallel Squat, Bench Press, Hex Bar Deadlift, Box Squat, Towel Bench Press and the Power Clean.

AUXILIARY EXERCISES. Auxiliary exercises are supplements to the core lifts, often used to work muscles emphasized or commonly injured in sports. For example, a wrestler or a football player could work on a