JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================Y" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?H2⷗HT&# f6Ύ(Is[ɇnpF@\ҵ+\pr,B3Wo]` #ұ4腩õE%ؤ6SGUIKql-7( N+C]O,wRC3]/VkB,=. ^c݌?=;&r[fx-ra1j-˞KqQYOERȰ''4;HU<9sh 2NpHM)X_7H=Kb4a|qtH m;z*2m`9wb"NV˦e !ҲNrW]ψV8옜i1 Ma5+ }.kwW\a-lNt"R`Y5)86dg(ӇH6HֳV3ZnB;+ pEjӱIK` * 8Ecc6G&fi|R9eұkpc]AicEGM9jtYGOI&t;t*8U[RKɕ`Psҩx!W~w+$r:K6N<ϝG+#IPqV[֞HcEYf{ p<e+4#l^A09WQ@ 03kDkrx],q,H0pѣJ`[xGiP vy2@*1 }E4Oˌ~9+FrI %bnjykn fה8;f 7-J=8B hn9sOS95#xм=H{h|n&fcGLQxǡ?ʷeuqz՜UiԆزd1 o4ۻK3pX~Gp՛KwܠT*ZI n#cN}.'g yG85)gQKr&cҊlQYK&Wo5W77'&OIӢ*zV֝~bWcg2's6UƢ׬2%!q svzO-ńFĖ%Gzŗ0k-U혱:WN*N5sz5LvyeoQ1#rHmtZ ujWFmf}08kѕsU2DfX)=y$!ĕ-i$:Ҽ7ohp|[Numabm풏-'XҦ 5?X><֟nHmF@Ӹ>WTM.v%ȎA>tHmoՉBUZf,TJnqZ w"˅dҺ_\ܡ>P:/lJwgnknO-9>8KT{RSkS{tZVHgֺ< u-37Lsi4KKQ92I}z%+ol WbW߯bq\eɵ*t+խ!vOȏ.~a2*n#5)5߿fin3w%ZkyY ƬHUHm*D1 #Q֢0RmI1mmc{TfU^#lcitVV5jZ86Xkq'}2yKof\dH~*⻄4h$w}N?FFGIϽh. @\:UiIs׭֯*XOjg&-Oܼc\ޣʸw>Э=5=]>HVGC*0 W-|db u*qw PZYIo4!k|V8`}pji|A{5KXMbF+[.ˎ馕cཅ'!vm5-̆A$qVlɨn-D 3_ƌH:QT:z{=(Ve%u 𦊆T1Ǐ'*v9ټ]-yHɩHx{5rqZ, d76$;V1MY$͍XEEQ$dox[zE-_1=*ڜ{($⡿ho´L߼r[6dSl22G~dϥ?/ϑc]EYs^AMlW4Uy(2(Fp}kt]Z:"0 +^K{{g Fp&t GpqϩS%0->#2˪Aٜ#HF hk7#Kn'w>]ezvμfHu9']>mA';ƦIOFP2oI%(wi(VX]73۽Rh|!c>J58VXc~amk`;#uwuvÆ`+e,'uNdiWqo* NBpnqބfQNV\Bswc.QVEPsz^9Xb3*3K[~\䎵jL^Ŵt7:^"G22%[Y\:5# Z{~}j{FgAmfRc9V^D3}E+aO2 .!_%r՛6GlRO1N߅[?~/WCv x"[^Xd7b ZP?q]UݘM%iGk,y8XлaWTм i}`Z0̠BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduction of injuries reported by those who attend BFS clinics, which teach a number of assistance exercises like the straight-leg deadlift and glute-ham raise.  After one year, schools that have sponsored a BFS clinic average a 50 percent decrease in injuries, says Shepard.<br>Paul Chek, one of the world s foremost experts on strength training exercises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation. Chek says that because its works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive). Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.<br><br>BFS and the <br>Glute-Ham Raise<br><br>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics. While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts. The result is the athlete will be forced to use lighter weights. This also places potentially harmful stresses on the ligaments and disks of the back. Although an exercise such as the glute-ham raise doesn t create the same stress on the re on passion than genetic gifts.<br> She makes her own choices regarding what sports to participate in, says Coach Sargent.  If she i