JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?LsO cANh1(0i}ifUEQ#мN q( ?xx3TqOҮ+9AN:T)wW!QcM#|rR}O֘Tfr 㚱`# qRH&*B)S`#"qS`#N4(UsR(HR!8-=W4HDL/j⍣vwʼ =IjQENf;HYaRͳwT~4naH g$F+6܊6pM`Cw,O|Ѷm k{.*7teTH4C[X{уԥr)T,2p( ю}j(@VY1z<-JE<)X P=ڞfi(杌ԱGJ 8U)UjEi؀SsJEh$V>w汊.u#Z.X3SShԶDF8XVq0U>n *{Dďʻhy;MiZl1C\E|'Tpy.J4Ɖ⪛ic@]e}4qC.}+o8K1׭aSR*R3vpQHnI(ե} [6EcLY$,'Db*"sǑ*$Hk FhJ?̦FPtiMur\(}5w_R4 jJ*@܆V^MB(<P)I֊r(RANS~T'r4Z5 =yT(\A0^AT@.GJiQ? *V^h4N ITGW`0n‘*UD=Eh20&}*U)b.)5,H`=K,  kp:t3ÚNnnv(_K:hqr+ƌAOc?JE'Ap0H5K/@:j!'{nd"2UN3\l<ÒOץA>Bt5Q&;#t,C\f=oQ.6k4 ud`3L8WpT)6=q6$vzջ[j-߽iL!#q(eziYrR:6LD銝%潥l='^j%DɊr'5 %\e5&hh)S2*\K1WJq^Z:"ԋLZ9P"d=jLhDTw\#jx]A:oaXO-1cܪV!KSaw%ӻ" JTgjC9+st9'k<]&3\9 (°b"?\w 'jΧ)9hW,H}S,@"(3#&854nq`ri!11db8>YF ֡pKb>|՝֧#}cژyW9" l*c2鎟lOjdYXWHU[-8L9rj,/!baAZ#)'I@íD*fWuȨ}-DޕBY֊&Ve*Pj.W=I?tZW@٭b$:Kp̔kIt˕y\ I%ka'$ۄfP=k&A&P;(keHReS:M7_p3 ГsrB, SEcTU9ki?pJDޢo\nM!ۑﱄN̂C)梨Ɖqp0D^oWʵ8PtW?] \\Ɍ=O鿋-5֣ g0d71UBH%.Tq3Nu$|xC:9Q@MyhXLGUm]:I<[d⿮xh#fLzsZqJB*ː}L\KCߡZHez-~ =Z+;;Ŧyc9)l+psߎ&>:zW3V}Ctmp?֊8^y]9VEoxw](&dDa]jV?^A{ g?0S5MNMxxc,O+jUq->5B[}J:L5ۖԤprYҶ`JªG'nsR^RL>^ӯu'_Hcx-e*˧IJLqYZL$l+XDqGU6.B֫InLkND$oU]f圙o>\4s\CH.ۨ5YIW0#]Kar%z*&?ksXi_BNR0CQjDvszG -7amG+W6Lgwd{KKXl!E kECcH;>FsSQM7O`ayޖ%ݺf%'mQP=nuaLDE~`hw8RʅKJZyilz˚ *ȣ֡m$\!=uw8~x=WB9.\6?ZDd.S?~9C+Ěncpcn c]&qߍ-uJj* :5y')A:h5ӯEݢղfIX"(cN-4g.nV70=랽_^jIezW%*MGMI%udҥ6T|\ߞ7굕z-l|5kܷɣPe1 Q}!ֹ--U`^*6pUޙh3yzzyj?j.e?*ڳl62OS_irpxqº/mw;lg趚pʯ' <LTIRJFrMr\$- 6g՗R2`hQ}k:o1' ǫYqa*3kPBgSQQ:QImc]&\DŽfZ׹AFy>rIDt&L)*ո ~+ыWF:9V^Cmgzj3Q:oåp>ohm¢O֯~Ti>Oz^~Ė;nUstT/&~9MJZ077z`zS dsq@8*̛ry<jc4vYEy"Z첐[RW'r˨I U[E_)A޳PJmlfv'kV KNR+2'GcNox tw)3FpW޹ HN2VSQ?_#mt="Ru\F1jжyOVdm+sOrw{RJ*ZW[.t$ڟ24VnpwsЄyR.xsE:վor͎GRk(4>+KU+ A[᷄χt_ǷPoTNMv8- Hr:hIyS!"\]C>@d+\@kym,7d?AxsH˕\!0|:YN:>{Emn6>{iwoYIpSyp}RN<=kIu;=/Me3$: 6'"zuYFecDf]q[' T>MÏzh`_|cn:g x TH.KHJap:U_PSȌ1vΤX#]L[$I\!ܺ/+O.sY^ ZCƽhNd名^汓7sR$y ,=d,S7 o&Ñoڿ4Qp+)^r:)C%}qEMsQ4TgcdϤ$ OPj@>x6u粂!JXk2)6D5-rO,ͷ^G/:䄪^g@rwa"hʣI]'<OkZ` 샩yޗk.AaoI^snæcP_δIF* J%"4xD +^ejok7Wd-?w?տt(\$UyċcfnlX7h"ԛXל+nKVT)k7{/ZV#b{_#Fn {WEJݘ4Bԅug8e+ONӡ1q")nr5JDkMzV7ֹ[ֵ&+ةq.f $E>$rEfĜz JZR,^\,`r~ Uzzsipv!_Us* 5c? ҡQW#UcU5~qe|OG\:O>>5O\6߸AԏAxgP,nuRNyluYZ$[N.6'޽\Ů,! <}s]*{(09y6̯xy-mp^t"%k5hQzgF/q*̃/ !Aihxq]XA^U ,Rߗ\ӌܔ5N6؟ og+g+cs>mJs~S(geDM:hA3\9x߸-\K7f P\3]L92Kr8}jR39Ŗ``t2,=G&NȤn9)EZ>I5w̜!XyV44}Iz4՝x7tm ݮY.Z_Sr7FINq,FX461%Dw 0OoaQ' 3IZneo{u4=_O ,${1Y{)m]@q+ʼ'$VOs4qAnLҼG+4}GMԭHFQJJ HscV+DIvPqg B,7FT@3EAY[jr^;+(LI"qƮxCTz6m} Op=Ε"K0v'rEҌ&j k{H]$}0p?9kӴJEj"l%N}t֒~n MjD8G9Vm\xUwӳ6CYM^JqO~}FI}Sܑ+>H^%jjܼ\=U/ ҡ:UM+o0;I֪iKw V_qI=r+dV*j'm?EMlD8#wnV@|iy5̬F+Аq^3ҷQӤ75q [VX2{]*]BdkaH{א$I& c<<TV$6 U=Bsy ֭oF[\-cxlLJ55H,gSR& {ӥ҈p ֦ӸUl["45R<j&Z(lgʕHIښSs5FN <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 wher the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>ݲ̪jIv[u*oԍ^oF>G}9 f8X0/'ǥ͞TF]NXLʙDP F>2p$@|[h11',AqS07km&۪0͘"!gorզxʣ 61tvu2`Wj~ 30 x|/Y2I&2#ޮWkY6mL$DxdC&XĞ`_5j'IRHVBuAP RWF\Dx߻DF6oY-u<1V1Nˈ!wmh<fvk𬍲# V"T`E7VDi(4t.lƢ NH E %h99ePP6̜5>!Q Y)B9N'il`,c8բh 9Z#E[#*Y f'%3C+Wv7ou42it6"!p$*\17xnm5-A#odWUnhJXZ} 6e7ٔ~_Eipu"MbFkSD&6P8MKr\Z,llI6=ډV>Z$Be2l=4i Xmok0/|q7M-TvEM7j3Md$#nbe Aj'qY_L3Rd!VEHHx% 5nϦI[ ־ȹfkpEjt9@?6v,~ڴdfkVGR=;Y/v4 ~h3ᾙ\lw0Z]dY]([pݱ <9Rs\n|jY9㲖˼%1;ZRaL==Hķr U&WHTPFb(KF0IlMʫ $]CFLjH]Tc4-ԤYLBcPXg d ~s>ToYsC4m2I?Y+kh|.oz($q,ZvR#}+E 6"-fE'pH'ziM#U-(~%*䞰], s7R -`=MhUx**Wf9H0km] 2bx0 i#DO2IejEș%xYte_/j#huWWxYjI߳ QLi]eZϗ$"ֱ"HcRITvpqV ؂/UY 7$—A4 Kҁ"[UM҃R1>EUy1ZlXm}ƺY;RBke7\Vǂ>a2֡Ֆ [m2ʃ?W]:,p-]/bђO9 gtTyQkf5vg*FLSۨhgnf߈4LC&(6q u%X-I[(`7o =TT.VV̌=k0=XPmCWi&TVHe"dCKw5;e&?~8ZuoVfy*g3]l7C41:xoY8u͙7X GWukWZdUexaH+wv; ? 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