JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?㵽gj;m+fhKgM}fm䶳4{'sˇluЊڥC !4J͍[Rs0jU'42pqN'<6C[I zA֫ŃrW^wI ړbYJt互8*AnMw ˫ygdun~xhn. #۸?J6Kf5Xr 1}955$`XI(qqҲҦ`vYEIT 6̽;J;7ERDy֧ ebZ([M)#z@HRɌz\E ߆j Hi`pRDT:6 0%FNUlbq]=>SXi|%;hUw =gb~y9k[%xl㑑F7¸nnd2;"*Jakn<.ְ/۶)W%7g8+ԮVA̹C-}:lcxOMU͸VÙ =늆9I|H6zj#r=1PFHk}1iiŵiLѾ[-8>+pW\.&JiW3 eH8䴺b28=GE =]4{4$]H9Rzbj8tU洹Dvl^mouo\K{9nX7$ kbZ/j:Iu,] ޱvȞto¶|?w^t&"?Ja'i<+)\tQc+bˑzW st& *mdj>9d Ƞmqqu-BI'uXba 0OZSq[-clZU$I,j6wJF}rlAkGOKyf8\qsڞye@% `"4_ הfg C뛻f ʓ0&HfF~n{zd$UmR`#8ߏ+E^DqaD{NijEyIE=Iz4244 c8-Mn>"Y! 2:FQ}G = -rf{e#jZ-ݩ8z`)uR;9Ġ9e> 3^=9eϰUqY%r&O8 ZHcK3rD8oZ5't$/HvYO.iD[ 6CX )0bbXr ׎XŢHY'#J,0[PJ+۴2m3qN~5d*1T7@U{TSq{ޗ tF1s?*;-3vVF/h@qNdU#ty2 vXhLw0n6qG¸sG&v:?Bl4 5*ndF_/Is\׍[I$/;VsW͠y:j>jַY `o?(]ނ̫jL(T,(2ږl 㪟Q^eiwE̖+*ݜzzOt}WJ1MĈT5ROG g`K'F;u#&B$+DZּL4{dEInJu1XgJoCXbFr $:qG<NOzVɴr4'SVɉvyId;eF`DFA^߅R5 61AQ,^G϶9ϕ^.?ukMee Fc[q%gZմO ܗ`8@?kn`ˀ? м{)<9ti1L ޺l+B6S.?QᓡX$ w֏"f;4!>CI bs$* t٥ƚ˄ʥӮ|UoEM)|6iGSaGe !'`y?ZKz&' ?Z ZI'ս7X TJP}hlC 3 HS_A-:md85^a1i{ڊQ2P$󴟥"vcuA%ϧE3s#+V$e$,qEXH!Haօo+vrsRv)؈Ԏ[S:[*>'ְ Dq{6 zlq<߻Eb?Y{Q[gK94?NӍNkI@X~\R(@Զ 1vwJrx4g zcT-ڊ9v5cbekm8 WWqV5*sZBpas~EqYU0ZUjշ_!nv6?uksNE>Rz]6\'?_wzcgOmp!}w&)Pp>ߓ-݁Kz\Pb4_.3pM-ǂǭp3sIf>epsGM nPcjo]b^M)eȬBz$fkV_ !;DoCGok) ҳCbGxqUI}1Y-!~EG%Uk)c,Q@MK^0ȵ"4kqI>S)u*g)wp/,ʥɭq᛭4zs(O3=`~tX9Vu;sO8(O$5s$d zU(w.z#~DOUvThe back knee should be about one inch from the floor for best results. A straight bar or dumbbells may be used. Do Standard Lunges (return to original position) once per week and the other day of the week do Walking Lunges. This is a high-priority auxiliary exercise. <br> Hamstring Stretch (Picture 5): The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> Parallel Squats (Picture 6): Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exrcise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.rict Champions and lost to the State Runner-up after 3 tough games 16 to 14. This great season was topped only by the year before where they were District Champs and made it to the Regional Final. Also, Coach Christine Robertson was named Conference Coach of the year. <br> Our Physical Education program has made great strides, proudly states Coach Marty Martens.  We have grown from two classes of weight lifting to six. Next year we have the possibility of adding two more sections. There are really two main reason that this has happened. We now have a uniform program that everyone is following. That program is BFS. The other is the fact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly procl