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#~DOUvocked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>a member of the same 4 x 400 meter, 4 x 200 meter, 4 x 100 meter teams as Sara.&nbsp; She also placed fourth place in the 115 weight class at our Power Meet.&nbsp; (75 Bench, 120 Squat, 200 Deadlift with a body weight of 102 lbs.)</P> <P><EM><STRONG>Joe Andrew</STRONG>,&nbsp;</EM>an AM lifter with 100% attendance.&nbsp; One time, Joe came to his regular A.M. workout and that evening pitched a one hitter and went four for five with two doubles.&nbsp; He finished the season with a 2 &amp; 3 record, 1.47 ERA as a pitcher.&nbsp; He also plays shortstop and third base, wion, Vick added 50 pounds to his bench, four inches to his vertical, and dropped his forty time to 4.33. Those numbers have taken another a big jump in the off-season. Since coming to Virginia Tech, Vick has added 17 pounds of muscle, can bench 340, squat 515, power clean 280, push jerk 310, vertical jump 41 inches and run a 4.2