JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================_K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?HeCNR(E:U(ɬJā% ܒ({xzonmy*|Zu O7n{N#i=}3Hpv=I-u=nؔn=AQYwN1]Ԝ>է*pETomI{S*Nj܂+1 S)/}NS up3)?Fcw I kKOY~^/-?$wU^l|3! v5|J[\Dt2vEF<{xp@^>4H[{6`#]SOe%ޠo!#4Ph`]@zP27v-2Hn$V$sbb)3QfeYrHKL3N--#X(B!VVr' rzV]jk)raL![w1@BuF5'ei"X2P]~Y,X[m2G==/>s_V;b 9)Է}+F/Oj(GcjiM͘3!Z‚f +7ƍ}dtKI9B뎕uuoXo"HU= qiz @m{Bbޜtf9k_ >̈nbPL JƼ񖱨ȿlf1"8تgA[QֽucS٭@j0C2ʒ+#T4-2̓E ܜp9#97_IEopW?gty\ :j+ 8$wyu۩n 6ҥ4*I̹{<hD~Ty|ݻWGk>o#YxK.Q8$ʯ{Genr{>95/O$0ӥ,dg'$~+C3}-LP s+}ҹ[yYOYNÏ[ H7Z˝RuiYU>ޕo$Ɨ&Qp0ԌZnő" ?=WX:,ֱ%?+XgSArK;YF3mҼB8FyEIZMVyI4늪ʼn9]Tmgp8NSV>M S' K @FIt:e9N[+nVPxD,cHIjACJ}P approximately 40 percent of the power for sprinting and jumping comes from the glutes and 25 percent from the hamstrings.&nbsp; "It's imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise," says Poliquin.</P> <P>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings.&nbsp; This is not possible with the back extension benches found in most gyms.&nbsp; Says Poliquin, "The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces."</P> <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in th