JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ȓU??4n>kVI玔ɿG[ˑhBW5WO 7?c@73|"y }h{r#RzxEޫ$MޢX"UARH]DŽ-;YglbC~I]67oy 0Ma-}s\nk^pƎHd+G-LA Sb49F%K^ $w$<:¼Q.w1$OC5 4RiY#,OAf7}ivzѱH$zt.[VcfHILQ`)R䞝U4k5~E\~դ}Ś٧^(b6-Ls,j(RhH}H+PՋZiw?S_< j5%=@ z4{;eXxoIit)@=DFF |b14m2=)n.t+viS#mz+:ϸvlg4Qp(2iF;x=K۽8d@ ASB)'0N@=r!pN2l%QpA ޸+ou;՛NlBgY] <10=ٴ>#~`O?»`9GzKB e]I&3deP+Ь._hn=IZ+Ki&F^cqO!C0<T~2d[HEgI WGRSOOZwv^7 T!c {7yDmu.Դ,$"גz\vmՒ9xp3Ce,>0@=338',:l ?H mNw`#nDj3֫iW:ՠ{pPX~7dOtf.j}!E±QW|=FIrފ״#J_jB gWVf?yNl29k;/1Dc j? !JHP UKa3?OBuY*ֹrVd\R?n}j#]_d'ƥڗA,r}WGsx.p\˳nnx$]fgxn IKzbhze*Jy,AGmJR1wqo1hf3ZQ&JMzη5 F>),bλP+樚1qZDxIR|x9x1¶4!l T3|nj{V>ϯ^f f8}i.YGh0Aa)9d0)%/Mm^$ܡb 3ҼJkP:y]HQBbFxhJkIv5 9ǵ<(L<~Th3m.&2~^c犷dGdԌ %LxUʂ%?P b@]+o2Q_mꗍikQuNfAֆ4r ]4pTKdkgR'sJбA)'ޒ'.O~InfOzSB9FGpA=FHTdv7*2>_j{?#0ӜjZӹĂBG)0n*{-DeIUN|{T{7;vTΜ' 'z#®W72n@'k˙ceAldc'ƶ\sWT>* bY1'5{6KKDФa4R[Z$Am݌*ysg:\PrsrW?1{Ո^Ͽڬڂ"(r(ɩĀ9faoR85zٔ '8˜H; ZI0IÀ8eVܪqje #^*$sIJ ][7,@?y Syy5,܂H,Z}Je\F1#7SK1x'7pF;.O81v[OQ#={P-Ҁ,4RD2(\ݞ,UQ!q@Y2ņ#8{8#L & xW#$^k<,ޤh;H={S@sjI#'֣G98y9 0hlAk .ҳɴ2qVoCː0q1 J\֣I=i1=zS[#"q+zpj\sQ_88'Η=9"OA4uq,mER\9wy*r{0RQC( R@SXG ׾OZ &r@Dn̉K@ʭBqӥINr(Jc)CM<@E8:ҮO 094g,m6)y>GT$mIVA cC0FZE9}piI?#Hhqu318E8(PRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES