JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?y`zVzjeTcq)-bPڞ.ij;Rm4e>)EEXMiRF[hdwab=ʓ*6IG+ _ΦE܄MvJ])v(J=) 1Nq?>`c<ZMG0XB:֛Aӷ 7ގ`qHA\RdQ>R2@=p*RG&A"aXg/sQ>SX@qPhQFc<br}dž/`p|e:}ASjXC$`[!WҸo%`<0\VFDQHzRߥY !ҘЌ*j M ң1c?JzvX{u  㧥DdҘ{S\$VvM);RDK~56;UBri)xsQ[iwngJV;glGpy w:@:"j qrtujMرgOw7Ѓ*ޡJ]S$]Tvⷼ=ck mn7 ]Յͼc+'Ui]I dpZ0F ^>\ dS[L)TZUN,SjHԴTW [`w#ڪZD58JGB?ɮ+GN_\E*=la#7k- qLTZbM H#wE$uW Gi~aN6Q̬1JJsK; 4w}:}+vT}I6F2ȸiڦi ڼ̝rI+"[aQƉ&ӎzrp>UPK9Wt܋Ʀ/JE,daLUV{SoZ՘wSi$r\sŖ„+Ʃ\jf+F$`|V[Y-!4}vc֥b/Jhw(X6+rõq/Z!=?Zq}tJ*\:I۸Nȝ&‚2qϭnnT,q@=q]G%Fo$*-J2:UN2.3=͉!`czjRڠV'epA>>,yAV2Khnocg#޼R'$JD: ?Ω,N*Ԏqv*7emYєSS#:uso_<|2x_[Xodfpfefd DH#m+LG3{+:Eg iC-Y<Ư;ض3^4fj\Oozi-8#K&$bYsEio$Щk1@dgl&Lq\/KR0"n\d< mðƶGynQmakF*xΣ]ϭk^M?/kwvQ]C0% (cZu_:QHYvo0W5-.,lsOZYrVwSJǗ^J<*1q֊]+_arqWlv8Ԫ# ޙ*2shzbڴNPzSuh~-'*v2n$F 2V3[>w¬}nLKn|kPnFkqWf@ Xͻ]A=kAzvښeFa$%vR:E3mͤ ׹>t|: %"lDK q /?VEbJڧ:sPi-i=*-X%1?p8*u.#k8t{PAé8鋡]j6Ƶgc aưвv}wl)vī8|!}\>g,wH908}0:4 )_Evsxޡ47rY2;g?Ұ凥inIM hZm@2J99v6& {f (H+*;Sf.$ |zq\Et{diFRw&%$#3ϑGßeկo!'+m z~2?ׇwba$U{fE<Zڬw:奊G"<'>[Hw7~Y4(6"x㹾RZCЄ~g;WA;(>v!'3Ψk02Hf!Wn AbF*JG.2>~=[RG 8 ր"0hm ;Orj"WR R隤 .utP{~uV kM% T\?WBU2j6XAM~d҉. .,]7g"]4NEƀ沱#tʠСVvO 5;8'0{F>aV^9-򗟥N t I?ZʚPO{bRh|ZZǦb$4AbUqc:CĻ6E3&#O]Cr;͒Lj&2EpZPEd$uLլ$%[ȅH0#-~CocKcmbRn\[u#I 7\E!AճS'4WGl庎nv(0'VqR䚳fu0+7lnr֬oK=&7U8Z}zp:{]In."д$gz?#]%ΆW#_Eg{V#\M\׳J~# G 3^q}e;]òs 4[s^Ou%C3Ex#I8|Etg %mҵğ @᭢?hh~u5)/ {YK8/.tn^lg<ۛT2*LnV9h2"Bv}3Ҙ]J@t;@ K(weBRON܀{& A֚fvb0" >4Sؾn6(cQYt#Vbʬ:ƽreM\$`!~_CM].Dvş랕jڀmzמh6,2r;:a(؀rP֪3ʖ&PRAjqDB?z[zel$mBm чTFYZK_n*gxi8mB"^.^ܮdc8k+{XQ+6mTsZ{2^#N1SH==+KSfEPdB?A֯Ģ5sY YL:g$#IkzTNLE^kPwabGCב]5ѳE!G/SJo!f'/; KMnRѤP:f8ҏ4 K-[MRfI~Ż\,isMcsٽӆ<-Bym/.$Y`#4[#ӭr]-;}ŭGTDwmm,M :=87dGCoach Shepard, your seminar made a profound impact on our players and coaches. It was the best financial investment our football program has ever made. We already have captains for next year s team. One of them came up with the idea to have stickers for our helmets with the number eleven. The kids all want to do this. Another captain wants to paint the number 11 in the weight room and the locker room. Our team will be committed to touch it as they pass. Thanks for helping us develop our vision for greatness!<br> <br>The coach sent me their football program book. Some of the players wrote a thank you note. I would like to share one of these from one of last season s captains: <br> Dr. Shepard, you influenced our team to the fullest, and I want to thank you from the bottom of my heart. Keep spreading your light. <br>In my quiet moments as I reflect on this experience, it is difficult to hold back the tears. I am so very thankful for coaches and kids like the players at this high school. May God bless our great country and help us all to Be An Eleven a little more often.<br>were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his findings and his success with the exercise himself, resourceful equipment manufacturers began experimenting with designs for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for every serious strength training program. When I was hired as a strength coach for the U.S. Air Force Academy in 1987, my first day on the job I ordered two BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was durable, functional and versatile. ThQ  %4C-\$L{ZgɱY`o2Gl_{Z"2M:~uZ*}WWj=+79&߷Z:1͕R2:f∀""z벻NEc'st+_H~ݏKs@l[I\ 챻}kέt :&6NɺŪ=zn]JcK)0kkٿ]ޟO/Y"2ϫh[gmO6q vIwo-\kp` >,D=s5ww˲,oXe8Lm"[32?pU*aܤ\]7Nv.s[Fqo/?WCFQۉ`ljw EFKU4|ԑOl꺆6Yٖ6l5I힓kT2cn.#P#v=ёw_lxu&oo&'NՕp?E39S1;?r1ɎxOcL]b:t2_,,ok{G~vzJ/q{m3ʛyQYV$" E?\{̷MȻË(D%0d-lOhDZ3E1ȴԖBŅͥz 矩Xt^eʙ x=LJ9bHs Joo/ffCRyL}B>;9!eFENOHV CM-N_TK,0 QB]j֞&dO3O&Dq&%t/'B;t "aմKdT J|R԰`0["I|}ɀf9T0s$ԶAWݒTK(VlRɼɕAE5|c<`x(L5jgb!Ҵh=