JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?YGϭW$4J+Ic<6{֞k+^D!;*Qm6b\=+\@@RcOiRZJXϸmTNN{Nc!i^9=zUZ%пDE;\>=c5w.Uf>TF-ēؚw8I'br8=2}}$vWܭH6k;7,]Σy\)f:ڌCbzcI qltЛ|[y22m[zMڤfHע+mP030(q̅!ݳbv4mTpyq#D rsqWmm;fxL2pOX5;['Br.9 )K L1^hy6Ǡt5I`BE$*I-WG]ݘj(4kP v⻩TdM.QXR2fn=4K ' G#W2 W]h=ԆMpxmȤV+13YݰN&% t ŧ[qA[ ÑIҸX¶Iۢ 1Q]hխkymW#,ol+B\(1OJʴtr8XM8c; >(tۭ> B&,"^:Hv/!|l!4אYIoN{!iQN;WU3}XP90c@f v@ `Ir4Jxۧ<]sx7bKiŸW 21*iź\KfLn8᷎8@NpR€%bόҩo-Œ]=ȆP'c:3NpGOΒLVh% 8=5E>[K[طK; `@ pR%Z&服d z8H>yVN{xhkIJ C!&~=ԥ 8EEcϦGO]n̺}0l_Jwqu!}Ҵcydl"N{W jOpp;VlWj%,Xd`w1|ؗ@[[y\ ⺟ iwlrߓT=ڵ.5╒WURnjK8?mM8ۦi*N0no|-<56]ҼjT08>ƙMq \涑|S+f}^D.'  F'U+Y26PB-c:_iLD3к1Vp>FMv8x,mm&BϹ5Z^XM"cW/NtZ9R5=[mqBo iP iLgm<Eq{m$$UeˌKcq1V'ivfm|}{5xTq?$M >gEe(28fc arDH5VO#WI|Ǹ$?*ս)U\ zZ\)G5Vԟb+#@={\^}hm/ >4sZ)"IrC߅yZxyfA 3և&C\($p@=hcl` !rA`w'UtiW)nI'~(GqGh/Ou.pn` JA hAqe6uK#Pi$ee ȤY{G17)Z:RdU .)YA'i졢=ph{fy=(,m,n4߈~EHXՠ?/qnvr+@Kp =#Nrid(-[#޲[ǚj"eS+nLx5 Yh2ø":?oy1^0MRoܽϐ%βӶGoA5n?>b>X⋁i.>q-.Ұe8٘. `\捩GК[K:b_"lKf=i08&jeS?ZOyi  l=0La% b@+-KtY`׷\QIr}e/"m@ݶ|\df.C<hs#iI1H#krR({cE!V] Tm4XD*?@zZhHb:bw*b,fl#CϨV>5M,ZG'j}G H> .a"B]JGa^^EF3뚎H_q恝}VI*,$FM2TQH3@a_nb#`,0vxְ,іh)EW]qqL ÿc5|ԩ3r0Eipi-ӱ ڤ7#-ϥC /W9'US&g 2#X[npK3:/` p3ӵF> ޸?. 1BKr;Tk!SVXJ9s2iRK\g5q[aj(MJѠź%E2Mh ,rgBJUÏ52I5tk5'^^FbX;낪A{k2qzg<,W8DžGң[lPUP X5@\pǢG:˽ <`:ָ`E1@ʬ!׆ȫ֚<[nܜsܨP} bc2tIysQR ޴M oҀ1` '6{` Ey=z}h`r0t}Hvq)B0?:@1) ϒ #ڦ(1Aq˙'pNh RHEO5[cօW!,_'oS;D A.>=B{eU ,NvH"6TX2ryBKp@R;Fz?-alm͏Atz`<*Ԣ5JH[ڑ=U~$.-'WZjh4y$N09`ܜi#$Z5*h:bҹO6MJ:*?^?tp}/X@b<NOltQb$LBQz`$_0jtAL`b@t +=EWX$=)4Kjp>g2-9egzJ1f9_xtlZF;rkFhg{zٵ$-U沼dmG*IF 4 2WN ^u-\<.DkGK#O!+KV(.]͇ۋܕ$d:R ᔓH8k?.&7sʕ$2ր䃓PNi`Sf5` ZFhQ@ڟV7jm6,@s&IοgٝG"SҜ[̍jAqz@8Ej>_; GR(n̵ofy |'=fG$3=jŜFrIލִ$aFq2{ve&3TKsZ,Od7 d@zȘ8?%]y{Жԭ(?Bŀ8\Kd'I>V_*3Hʐ{ב|GK=c}mN+u65@^xUэ8^\;}GZiU3qֻ}$sSS@ĉ^]Y"ʥP8"9{7h0(@ڊ `/2՝%Ħl;`;kVc8ti~CnmkK׮aH]6=ćQu^ bTk8$ V)ne)|Y]R&<8ԁ7EDQU^͹a_ʇMtbU)qkKAUoX '|.~/cwʂ%Sҗ*s&|I4]ƑCd%yUʒFr+s>գĖА;$c<<`O 3z N6I~S#a'<*5%tcV GzxBJ1}JmVZ,Ik+b/ExNAf-{bDU ZpOJqW:[Vy6^sh,C=n,cR~/+LtT6ZW48yEj󚥥؋?*R`g s4mDG~ gB85J,<#pFEhkOc8$u}LӖ ʹYoF$y4VNO԰kVybr.{U$:Vxf+? [k4ASJGz(nQgJ(%IF!x!()aul}yrLs:(:aыM##o\'q:cQ[a׺pc>4,5‚8=Hd'ފ+vs$1l@G/NcR9wqR{[=7U52(mEX;XMRS@Ew9I8nj(ݐE;+XyOzĺZnHFOފ*_QGY#ZT»:rh r9=rectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight