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XlOKI+Bk0鑎Ȫ_'h*BNy_ž<1rU4i-J[RK\o4dominated their conference schedule, including wins over two ranked opponents, and finished the regular season with and 8-1 record and number six ranking. Oregon had developed into an excellent team through hustle in practice and focus off the field.<br>With the start of the class 3A playoffs, the Hawks continued to better themselves with each game. They physically dominated larger opponents for the next four weeks in route to the state championship game. Unlike Oregon football of the past, the Hawks were finishing off exceptional opponents instead of just being happy with being competitive. Every player on the team, from starters to back-ups, would do anything possible to win.<br>Unfortunately, in the state championship, the Hawks ran into a physically superior team that had an equally competitive work ethic and team attitude.<br>Oregon lost to number one ranked Harrisburg, but by no means did that take away from the Hawks run during the 2000 season. By implementing the BFS program and a great work ethic, John Bothe and his staff turned the Oregon football program from an easy win for opponents into a succthe secret. We at BFS are the same way. We constantly measure our performance. We need concrete proof that we are gettins. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise bu done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><b>Never round the lowerback as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Nevr take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course,is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experiened lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box quat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. 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