JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֊Zfē|V N~jwq e򭔑ęϨIvb}*nQ ( (( )(}(IEbi(ܟs]W1,@rιxUEHdZ<#YS q0##Rނ{f%+3\66C(Y) OҩڴY G\ў LQYq?E*Q _S7m$jO_brFxFAX~%͎n`Q#.V@>`GNjƚgҎp֥SQ1F'* R'XF⺝·ܳldVewi0剰8ϱI)o 5\I HLGJ(IF؟YVҭA#>7`8z+vړ#Af2hp( *j@Uya)3S6A)<+.]'vL;.ePfv*8&ˤir aeR1?B1^',d䫬q0īםGIs \z0io⋨O1$ү/aԮd#3;$vzY JA\޳wibC^&I6̽P ں,@ct!F~^F(AM&i3>gQ t4gDsn?\D)\LK#'V,A$kkH1CyZ lij1#I _{Z\CsGyAT?¼KАFN=zWGi-s[0CpNH60}k?iG.i\`cJOh-}氄r Wx]Y"VRy$7ږg'@UBd xcOTFVWky1I>ji"S x5-;O/R̞֡-hvhfMOQ7鶺KOTVoI$zK^_&3HX&ٷNէT% E%_9qm˃vBe[.PeӷT|]=-p e[\W]R5*IbMr^2dz}C}<[w䴘4FgnysVo-c, ?*gE yA͂O䞕VOs;.X:]`fz`84fݙ_^G]lcPӌ%Gx>A$Uc2sWKq떺}m?w_;+ƈm4q<357E-Y[MԪ'hm–i$GTj*Є<á>-qkA0U6'hm#gBS+0KhB9SḎXtA=}?z>iqii>oKswq?Zl4k7'(boVנ޶q)pj"KI l0Fʺ٭K86 n$Vd^-[:($L'HNLEI 체,AY R V_= s* /HT]Ǝid`A3Rݑx@4rL{"E rH? <M 2dgUsqjsͻ"%3g@>M\han3W~Xiv7>B7vI[3o.b>xQ[@A*{sjBGqpe0I$OcTq)#K]M. Jz uﰢR:Ld( nfɴJ*A AQLWJ}F$n]},e3$7.3 > wX,b@̤g$1M= |nat2LY8|GvHQl]_{@BV/Wy2FKvE=,%t*x;Jtwulk0%]vί->_SnSY[6vr:-O;n~䯹$q<[ rnqLVɐNO{dɢ'b⡫AxLCڷ$ ʂ<'H[Gm$33&}k-.ouL]KBޞkZ@mGIOv9 kyb[ȹxN:ڷ,6VRO0O|TW 6(%t Gױ|F@(C63 4dﲷcrwH uxS6RF5{rWOi֖iqUOZ[i4S5;9! #5䚶&zHÒ{x=@eykŚH44\J;CŒ=)p;c5%$+Z gcT!c"E`0zhNӏes;t j(s'$:V\5X1BDuDM3J *6s O0ϖ'9Tvq'!\z+X%Wԫ mtm/"x]Oʼ·I}6M{o-#׮b$!Uf`skȹLpT购V_3]@[:ƭu&uB;E!cOKŘll|^xzmCij[Ynݸ'=8=1N.M;ܳ:Zq+"YAۊk]wqK*+HUAWJ)R㷥RD69]~0Ln : }r*΋6hY jX  3Rm9rF/CqKTǣFIF{lʬ d)q. 8#%mbB)>Qw. {tp@e>IzզX#i#'<1m ༅^[$ppkbVRa\Qtwu]]Z<*W15D>Si>n F?k0m3ØR95Jmho14#*I?Zoݶk`#0\?"K8#Co9AMĶȖgN)8jwwz,38s Z8&;<»̌Hy\>]S9PGiܵ56s2c*Վb!hg24**{a!50rF灜d+XVEkdUHT =k_ 59>Zc]dm'Ԏb e'Pm4'cE+/:iv #vFkj(mje·'|ZϝeiK˽pC*$wzqmdk>M; mrmG+B-cS7k'B?ƹ{I5V1r_lA?0ೌΚd:f:3~Cėrދ*`te @9'A2@[Nmvg=6B;k?Ÿk{ lWqsqTcXzl9W'?k.gWѢT Rh#"8L{dq]WM<9s^Tͅ \T;V,綆X#ɂ}ڥliNɝnIȃ*@+2\|#֋DTQ1q j1RN9@L*YTմc`_dQ\p554c#:V=ųo\ |#V;Y1߸n2̓U@X8 QYi8^Xx9Y S :0Vj{_2FJࠋoӖվleCN[Y:)Җk@XGJZ~SAIc щ!Cc=˫UN9iZ3})zoorODPǭ6WFF'kFo7S&[%_)Wq£F9H!,K ~u7ahO㻽rt8* [2 NPu?Z_'֛ܦ?f2O)vSħ1~2>~O)MwZjE(r|ֺ'SWF \AkCAUtd۽6:[FP:4Vs3٨y>øez l{V W ̲K3`;RpN= bv8![F p9$~5'O2".w* 8VRQJG&Oz:N`ySW89r>s)qd"|24}CuyE孌 O -˝#Q;jɿѤyA*NHlsq9LvhA |4#q`х<$ycbܵ8 TO<ӊ8rkIVn:RnWԚYR$qP}ST`W=zz×躉- fpȄL The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<b>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pouds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral art of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique. We also do Plyometrics and Box Jumps.<br>During the season, I want the guys to be consistent We want them focused with perfect technique. We also want patience. Greatness des not happen overnight.<br> I love Daryl Johnston our startingfullback. No one works harder with more intensity. I call him,  The Last Man Standing. If 52 guys were on the field in all out war, Daryl would be the last man standing. He had a fusion on his 6-7 cervcal. Everybody but Daryl and myself sa