JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Mr]?I'Bu5-`{/U[RqxX⋡XXc=o*3/aaz#=]=r+?]Ԭ *ҝЬټY-3xh+sdL3W#Ѭ Ѵcv~$_MGk|Im,pfcAZU'Jwc;?Z6?1oo\zka`Ҟ4Ki]i漑8.]*d%t79#ҧJ',zwb:پ##X$>\Kgh~Չk$zCZ$hMP?mNo:£6@Z|p@-jn c<|G1s#K Q"5jpc vasֱ.Xd2 H>T]}In靃?1^R- Mzu;Bz¼xC& bAؚ ^P&fg_P|bux1 `4k@XI٣BD#ۥ@rZ}z5ԋ"VK;Td @QRz`7 -I.sH#:QqXo_6q Cj/KR1sU)G`?.FV %Nq=U4P3Ӟ"c Ҽ8sE'ï[I$Ouq!^^+1ƛ3AP:ҭ=p㲚Gp9^@8VA-H tbuM6H)#2pzV!:qUs3E,p?Z6dG8e\P2#xI: Q{S o}(HziRҪ:ŽP܆5yV\Ґ}{P̏֘]9 Ai9ϿzQ! OOW%&oz@$g{1QKDoZZB9u]*15^=8VЅyvLkccX8V zVzmp8&׵+>@e )0E8y,G~sLUmb{5m# ҩ?͑h%4ryI8 ,?(Ӝh*`:d(n!fAAQ`w5C;b`#ymf˧‘]U$sY8r^" UUhh %#8lG֢ =zsABx'<QКT@W`nj%ZkFK>?8VB>"+ ^: ]gC,ΨY1'-ӋkY\$3r8]V Ab%AbT W,vi=ƶ,%\RH*r6pkFx* @ @$V:F*ئ!"jdbKYPd.q "4Ơֻ :_씈\+[DXqC.ŧ$0tWi*(S 4xM!_L ׼9\6s$RV3{Vm}*5+ÃH\a6߭Gp{sQF )JPzRr3H`Jp8h~ȗkF>șk?hDB#P/+4K(ox.A1 qڽDЅxNȕkhDC!?!^7<~WD#P'+4+IWc[[ zfqN/,dy0k盘rFUʐ{`⾒B2?^3ڼw6r494lߥ!ϧ^iT9zqMt^_QV?h*ЍHN<~Ѕxb\=$x܄0ϵ{pO/@SBb#,4,p)1 j7*ca2HNC bjK|ĐWҝlϽ!-qZ}=B0!78JI#'ґbx,= L08Gqv=d!RpjcG0`nqҺE[ aTZ^CIJHJP5h9W|` t<% {G< O:mlB sJB;z1^2),nw$qӭ=Fǯ\SՎGsn?⋴zOGÏ?T$^SB(Ոlc{qޏtЅxk}=ƶ3ܜ-滔nAmO ]0E-qG=-3yQϵ!:XlHXԦgba*L]JVl'"d)+7~O,'Pwrց3/3`=+u sđH[p)3Z` NqV>IX63)KDt~+1LW2#75ws_L7m,!$sߚCw<#:ʓwc[3i8RM;!g8LfQ`Oph u>#<ʯ@>Ȑf9/PIHct9d#"NHsp⋳y#EQV|FH<{OWFk$ȓyOWm4[ zCu1ϷzCsR3Ӄ4q~4ho5{K%$v;G9pg8gEMaAi#c>Ͷ)c#[V"Nʾ=5ŔV:[xG(Ǹ9;8F~0HZt 605 Eķ X֙.lU+Q#$Ҁ# Whxc)qxk(Hpg4rBgI'@?_B4S'hD"M?!^'r|wxW$*Xă4{sߥG!`=A<oZk(oJMA#4#F A#ϺI"YlB8ɠg~#ѣ%7?٘y5jjv8@V8o޼㰨nH~@eb!h;U? "DIg]zN1^hq]Ij%(ǿ5jk:ʊU(@3!cqAaP0,OӚ@4䎼ŏ9[ʀ}S>:7 }h&)?HlI[My̑xW}~$y aI2؋>o-,kbaJk?Οx-BG[ l[) 8$JNk1 oܷPiRG^)03M#7#طR &uoܷPHNi8<~xW_;l[)cro `'; m9%}ot?|3QGJNlCm9fl.?ѧdP~F2zcw6߳Hlnfh6L 4ۑc_a)uo2@5YH;sh4QHQE%Q@Q@ EPRQE)i(Sh,QEercise.&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:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbs