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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 exercise 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.nior linebacker, says,  We worked too hard to lose. As a senor I m proud of what we accomplished. To next ears team: finish it!. with suggestions that really helped. I told our players tht Dr. Shepard contacted me and said we needed to do more stretching and that we needed t lift more weight  he knew we were breaking records but we still weren t lifting heavy enough. We took his advice and, you know what, it s really made a difference! <br>One way Shearer motivates his athletes is by using record boards, and the first board Shearer had was called the 250 Club.  The first year we got here the kids looked at each other and said,  You ve got to be kidding! but by the end of the year we had five kids who could bench 205.This year we re up to about 15 kids who can do 200, and we had to start a 300 Club we have five guys on that board! Now e want to start another club for those who total 1,000 pounds on the bench, squat and power clean. <br>In addiion to football, many other sports at Burlington-Edison have shown amazing improvements from following the BFS program.  The same basic BFS program is used for other sports; the only difference is the auxiliary lifts, says Shearer, adding that one of the most impressive improvements has been with the baseball team.  In their last four games they had 70 runs, and their homerun ratio is just amazing. They re hitting the ball so much harder  they re hitting balls 400 feet and out of the park! <br>Enthusiasm for the BFS program among the coaches and the community has helped Shearer acquire funds to build a new weightroom. Since he came to Burlington-Edison, he s received $19,000 for equipment from support organizations, and recently a bond was passed that will ay to have a new wightroom built next year.  Everything this school district does is state of the art, and Bigger Faster Stronger is going to be a big part of helping us get it all set up. <br>Thanks to the new spirit brought to the school by Coach Bruce Shearer and BFS, the Tigers not only live, they roar!l Hicks<br> Athletic Director, SHS<br><br>__,͂Yu{nX;c/>]v+ t(3 ]C_Ɉ9TcD4<$Ba(xบ*@As/\!-w1lV;z$mVe%qt_5[t_/ 3*P*zk覱aޏ_kݾȱ"յ>}Kya[jƤVݫ@nRNT.knya죩 2IBLIv4mv9j@jM%/Xꥴws}dS{퇳qfNRxUY`{3M3=TA}~o)˦(3<@9&p&gWlcIY7.Ezk>x{ ]ojOs>a?P޶ol)j*}ny j7mno. JJ/cVդCDYpTiWE,I%QCH,>fGR1VB1Qm4ܲ#8сƹ&s.+U!6YYu}[$6^'zq7`둜&ٽ޽N9g f z54ZS3(A2ni!  ՚2Mh{gAiGR*0CJ)+Nlutݩ7̦1FAw=L9VVhdE8:QL*1G_yD\ ޸7l:lN5A8L2a1L%5k]E(>0X\Sˈ:yjpq߽ x ՅTA[ӧf <;e˧5GK5~iW"@7|7Q 讒}` frq(A WSkv}1D hv?aSp0KNx5( $hȣ~QC=XY3ާRT+6yE֊B}KK$ l &|=T j0!RþN5'^"V+$BnsT=b 2,1