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Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.he results were players like fifth year senior center, Rob Johnson, who gained 61 pounds in five years. The Northwestern offensive line in 1992 averaged 264 pounds while last season they averg to break into the 59 s in the 400m. The throwers also saw gains as Yaisel Aguilar (Jr.) broke her PR in the shotput by 3 feet after being in a lifting class with Coach Dollar. Threlkeld, Aguilar, and Jessica Skower (Soph.) used the added speed and power to lead the volleyball team to a district runner-hing, and four players earned First Team All District, the most in school history.<br>Especially noteworthy was Andre Boone, a sophomore who rushed for 1,398 yards, a 6.2 average, and scored 15 touchdowns. Allosso was voted unanimously as Coach of the Year by fellow Beach District coaches. Not to be outdone by his father s great season, Allosso s son Dakota Allosso, a sophomore with a 3.9 GPA, earned Honorable Mention All District as a quarterback and linebacker.<br>Allosso says BFS enabled his team to do things they could not have done otherwise.  In one game we had a 19-play scoring drive without a hiccup  without an offsides and without a mistake. That has to be some type of national record for a high school, and it s all due to BFS. He s serious.<br> We re BFS purists. Other football programs that use BFS might have athletes or coaches or school tradition leading the charge, but we had BFS in that role, says Allosso.  Think about it  you play only 10 games in a football season, a few more if you re in the playoffs, which means the off-season is much longer than the season. BFS is our off-season program, and the whole concept that Dr. Shepard put together leads our charge. That s our catalyst. <br><br>Planning for the Future<br><br>When asked if he thinks the team s recent success could result in a complacent attitude next season, Allosso replied,  We won five games by less than a touchdown  we came from behind to win. We know we cannot be complacent. There are always exceptions and kids are kids, but we feel good about next year because we have the