JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================n" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Mj@ FGcSGq~z}VqOZ:D3n$1w}ri{ȕfA@juڞ # #( 1C9pbZ"nD|W+SPKR,4~=j,Z7#W1ۘd\ڰ5{Wb1G?§?ҿl1]j̀9Rn"NGUebb{9GOI23rʼ7?Zk]_ΐ?vvQDkUGv*HyTRI]yg 6ĽA3K SD@h/8#Ze:XD䅖EUFsڼVyK0|LgH -lv`p3V׋SMM]z8,\3?JmɁ0謙\Uq+akkGy C4sN׹a)(o˽U~0ʠe+WM2?\𕅝dh渊"fq0y_' Zݡ1@3yQ]j?d9р)8j*\T|?%-RsSj;m'}.8Jd|2%]~kPO^?ZW76%zdz'ha\ʰMwa$Ҷ,uKxCz0c5n \'9`[JzEu5irS U Yڎ귉>vط,Ad2L=IV7)}r VN Akjf\gP8⺭*m^-A#!v"Px6 q6010y/W{D`%BFc&h;XFIԻKc L.|ȘخZ][VIxcXѝB8H%q+fze$YC \w-MBk*th W'˝cl\sV4ђC! B>ǎW wNUҴM,crk6pGkMSMn;s/$gaͧ\JK_>o/Zf}WL-fЙ )*`v-~w:є#85̻+\֖Uw)Zح_ʚh vwPK y. edPgYdlgҜxIysぎʚS8Tdi#j>coK740 kgR ]]- |ҹm/LQ]@1=ǯ(;5Eev}sW&3BZH+0H_ )b eiZX}fnXGjޏgFӗ#)C ƫ)FyLs[SgU`pqvڟK5knYoUo5QJWM5ckj87ckGkA[)$l^BO9ѐ. m-d%U' *|7v^"D rN>'K֬3l >דr3Jܯ]v35;rdCggzT BM gfӸ{UFa/`ffSvMԗM6 3bc;N@JYSv J\4ϋ{*%c8:jXD'$zk.ȭ"G zJ4(g,ILZU4ԑ.4y-`)"m2cs}s^@&Yd0l?y W]Wњ<>_2>?N!ͣrkKc xd A5=3&{ox$Xt:xǵeS Jrf)Y-ܐjq4`&=9!Y݀\Gɖ:RV-Jfa}e4,귾d[ze26ڽFyLKvʸqfj*lRfٮ*;DZ?Wh3ӂφͼY@b9Ѓ\Gx+qvkgc\9,๎ o)PyC^6g*rg^aRV9MIcͪ}+Np֮ ^,1HGмf(iޔMH|!i,I&XUFqdn+S SqQpB&vaFV"n~k$cpKZɸ q_x8;oeOg-Ѱ im8>]u6Rf #/PGU(u;i9w3yNMjZ';dkPG`EEry#$է9ɕp9"lǎ-Q폻dUgsH64i]J+ڨ縮m}O:(SpqmP; ҿe Q_xOݹť* 8{pGڬͤZiSLŷ 9:WV<;sRakͭU)k})4wKB!3:.ck+a(9.MuֽgEc ٭ib1b_tb1qWeƛ[ɒsF}mU.K)UVP68Bt;:OQXqTgi.ƥdx77@~CֵńDֽ'<2hƴgSSYo$Z%b@#ӷ~ x? ͥ$6߼\=kAѭ)Eg~P#X.5Ow=MPG-y+3_ÛM>[iv~nxǥvfAy,{O,f#RZHƁ%5'Mxݎ ږٜb3Z6QEP((J7ir-kfjn\'%Q3:Z ZwֱD#! 2OY$@U@)}GGe6p+ҰUsFc,乸o#Q8;xO5N{Xb['zc-,8m9| Glute-Ham Raise (Picture 3): This exercise is done on a special machine called the Glute-Ham Developer, as shown in Picture 3. It strengthens the entire Hamstring muscle area from origin to insertion. Do at least two sets of ten repetitions at least twice per week. You can do up to twenty-five reps on this exercise with good results. This is more important than Leg Curls for the Hamstrings. Consider the Glute-Ham Raise to be a top-priority auxiliary exercise, which can also help strengthen the calf muscles and the lower back. In addition, the Glute-Ham Raise can help an athlete run faster and jump higher.<br> Lunges (Picture 4): Take a long step as shown in Picture 4 when doing  Athletic Lunges. This type of Lunge develops  Power Balance . Do at least two sets of ten repetitions twice per week. Do not lean forward, but  be tall with the lower back locked-in tight and with the eyes focused straight ahead. The back knee should be about one inch from the floor for best results. A straight bar or dumbbells may be used. Do Standard Lunges (return to original position) once per week and the other day of the week do Walking Lunges. This is a high-priority auxiliary exercise. <br> Hamstring Stretch (Picture 5): The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> Parallel Squats (Picture 6): Parallel Squats, when done correctly,