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XlOKI+Bk0鑎Ȫ_'h*BNy_ž<1rU4i-J[RK\o4oz[$:PHSO!bNc޾biT40G+B$K}'a^y>ۉ )XɨVϔ* ǽB,{ 9 !cɫsQЭ\'>U vUtX隡tƃ W2N>иNG =oN &?DVWQ8[y5*e  ,xa&ӨMI뚊ajÔ8EXt0:QU{ and get new maxes quicker than ever before!ay 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.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STk㌲`{p 5k/a </STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tal with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute MusRT܆FZ+W5'8-Е@Wzg55B}8^9Zhe#Z5o?E5ߞ| c@0QaZ8b0Zr T {W_-yG5}7QaPUedv+FuZu)|MLZv{A#H"SPO• q{yFWRUІIeaѕĬ2`WyO~?D/ZDҒDY.3Y &7TIqc{0Ѯk90iHg(Tv>sx3ʑ)6('tuMm`ōhM˴P*D:)OvīG!%s͉jxIVgĭA麗5r9}0[m/\$i"zUAڬ3c},O=EXفԇ=rr*]z<o䛅ߑn'FX ˪<m}IqMT!tcdQTSuFxmba[Wmxi͜`jۈv1 *Zzo6CcZrNl5&l-`e@ϳq?PI`(`oefvZ6r,Ip1Sanm:qp\`JH@$@ь؋wE+u6 ;1rn6r.mc#cKIẀIsϧ*d5{[ol{E^zX-9>h['T\i}U xY[vjrW$lj]dRTs5ZVހL18(O+I<9՗z t8QtVP@ziZ7"ؠb;}3r ֱ769I~)˸Rr*f=i_GS#W|M{`$UFelߢ@hd&HHGV6((#kC~%Uk6p;GjhhCFI+IPnb8-nwBͳ,jTQ̌e`1J[ݎpu"| f{V8sTg a^\G 6!>$۩ PnE)[mI1r  ʡ:m?PyYjV3 7M,_GjM+Z@ؾcL}_S8ՁJbM(Y&{en5 > KQw5lF*ƻmn@)(=F2n3.Zj M_laqVE(ao];tO2A^\Ko0`}H_ ;[Db@܊柱_&Du]WQ5+_V}tA*#f(E?("~X/Ӹ,溻e!-}1"ļs0ha68w-2;\nr@&v3օgDkjn-P:\!?+;6GmCJVC&C s1<b/Ob|2$dZڍi,jM?Tӯm+ycu1P~0ew p"p1?wz"γWyƃr w qIE%IZרS@~'MM 6%r?ʊNj@8f;_$2eHf$3S1oĜt\{ p` *(&Ù}\^Gl[߾4n:u<{e߱ͽr}8Zd4cQ^ýHUSqS@Hp-eSEݾ̃I}L!Tw&w?Aܝ# <$CQ¤QaL \8̪xQ:(1V~cBJn'ofgG $V$<}6dJSiN,*߿pаbQp耰;lLb O[wLq[7,Lka)%HnVH]"VPp2f ]2KHp 0*/? j'F–<n>^Tny1RJgLazfwM{m;h}zzi/˥zR638rX^]brb+V?x4 0vmD{չ)- ыqoi@ە[AVXGS].QdGWRׂ*69Kfڿ6sn+͓m8.UkWri(Tx zGe?AE{l;NcJ7l}͗ʆXcXK <.IC;[Yº>y+C<21\]y eqqִYl1Gm`SPxM<=,QnxҮ~MLdެN ݊8[fHS68~5sIkD}*64G$zl q,+0aq: &yRci}*l fQ;'WzBfE@L z|sMP0Lӯ]l?,⡱K[h!l