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J,qܛ~nuN{c%Dzw"ᦡۘRQ$w*uˤ'Fk]x4լ.*DkM/@X SHMhllB\*^ߕNU;-~U=ڊr+ &(fBI[?*WQAV_T S"и?\F+sh*y=j&XXMRܞ8ZIKGn%XcLBJx̌0 }*|'*KYnmH0:d>X5)1[D˿n8Ϯ3^8ƥk|'~]RU"U#n֝|Cu{ y*dca3;c4e>,֞gaatb=OZ'`{cҢݒ1K&@nz_K#Q:z 3InD6\9/m/ΆrF)t^ǿJC޿w9k*oj&mF.Bd-G" XS4u"JǦ~rY\042#5#{}5|޼Q%Cwd N:E5ca?J…$@VFv.?5^KU/rEX$l#L1@NvwdcH)w a1P+(S225(̎vwv){s o^LHTpjʾd#UbS(O4l;j,u4$y(o B>*ԟJ8~ҺV EY6n9;AV0[O,ʃLC3=J[wvP33ʺ^5A&a=z Z%jv ޟ 8u诒v7)|A[^ uqmu!'$Fnx?:Zr>r=k׾X[FHSgEmNP@b^¼Hx#;Hۘ&@c׾ jmӬo޸nA\c/IMg'qP1'#&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></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 tall 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 Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <SۿS['%iX 3@R'R翽J`EKyW<M캐p992V#O2[sRj?>Gyޕ7rI8'ˎ 9zecdHr],'?*B\tu;٧q1ټCs7#OTخ©jW֩jUq(I={IvTvY HOqw&Zfo#2Q"#;uK,K,/##x7^c=&\x;1??Kԡֹ "H9xEa^;ve(D17n*MГғ[tyDԂ*K߈wQox m0a8D" ijOZngbnOzSN8F8ъNZj]8lXk1`ִT b:4JQ^679\;V+W݌ E`^BuǩuNǙdBXԠV9p:HcHSv逛IQO?ŠG5lc\NJ%f"@v*fIq'QbMtC?BD3G\IGS4rJW4˩A=r?|ۦw]K8QM4UPX.6=OJvvOJwbx9Lh\*AnOEϹܑԹ[+4`౮JKhc^?sLJnu6.9VU%}qg E`kzK\kZbPu'0Љf*rqLzg9@3M ɧ3kvt,k8N@WI$5}6d]HͷAg\vqҸ>vڝBk5/!Sm5%!ԎIcӓZ {n}iqUph gPOje,2v6)6@(Iq-ϩD@"6^SsqO[cή`ucY''SQN:~sJ9>eD; wP@`G zUftDG,; ߶ r+r.s21f XtFsq\c(psr208}"x'L;öc SH9:RFs]tU̟*;e&͔R!O@4zabO$ al .)ʟ~U @4P *NpqڞU@[83#?r7s Z08CA(_|TDAy<ӑuny{j=eM$㌞ zS7ۊ{a1֚H' dTqSUI4O Sߌխ%c:!S=r?QU6LS\[mnM6q+JSnl4tsܹ/ɍe5!O7Qb^AuՎ#ƒ,H^icFFc+-T=`5à<{\t'ɤJ[ 'ZjұHin '=jzC=M'v- +)xSӰvnT-JO0oCQ򚓢 V؍:  ϰj7FlLdKwB3Y#gnc+MtנxL<h_ >31~UtrIZMڽ7J<߲A?C $0T㿭sC}:J0ѐ0?LmG\:" *{h>MhU'pO ' =)VF銨@v}Ɲ!s7R2]U4PHцjn;'5!ֵ NH!*He.n?EֶV1XHc%mñ,2ĒI4)9heȮiy~UbB:Wyd.Aj"Nz֑I4+u֪$rt١BRL&9R<;G]T x1s\-R=I)XLdgmudW]Tm\ڼ zn7 )QXS!16ڂt+uRj f4f{q6N~@?dxCo6iPu&+. 8_ה^]GXR\1m߉58 ~.46/6y%Ǜ#ڤaAJ~&ƹ_Kzd1/FSc'6={AI;+nIͅi7 ۾YFq.1J}4kDLG1(l>VErE=~$ט{8-Aefธrm6"9M5Qh?+]#_[jz +BoLr+eaikihڼkM:-h_r;:xڢME1Ϊ:G%{$rY#r8s9 5]_Mas%)qeU+;}Ѷ{Vxy\Gg|k^W Bhv?YpxE{HYLLcӮW2 W [oNG9 Sp@h-^RPw=1Bjvl 2尢{LiE»؋s4)%CLjlTgkLPH&}U,i~ kua6b"U#֕3aWN?+iC1iW:} ^4|T0TaCM76bI΂I Gm 6b:bvR( |wH)TCsܒc=q^Ѻ{ Rmzh/ ^A$PPabĂj0XA5 WY 7'iXnT-adeV5͵: WahT%cw"6-I!F*&KtZ_JZlR#)9\LzVcrj|<'ƛ}?:0Ib_?ߤjB8OIdYG'چN*IWyE1n>yH #>M wo AdcU疴 ~1l*Rij,3,j&8nq++AvPhcy_6?!Ԓ~q<-K[YG"ޣ98=#!PzW.8-ngNnɖpFB ^B+WyF Pe8͋7h䃚KutFUoRUSZ-"Csnz MXpqbK›qvT*kncRsUA6?{f E'Owz6O6FJދ&`x/)4Y)c|BGl:6iAC_Sr$ xmH*+׌!{FH3@t^`P|+P$}ކoj:VR0Xz_>0!Q$dc/?G%A|~b6D@f$\@@=jso˩7.c ?eO6NGe<,gg%xOrLP`k V7ZZ|L@ķ],x+7}۹Waҽ~,KWw1KG0UVni%ԭ{(pP(*|GA5ĺTu F۟g~~l*dΙ(*6$5#,fr#Z< m:4Q(+HQIUH71 gN]