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G@rit-fKY_'zC;KUܾZ RNZ>cF;ʚJVFg=J]?#ެXŨڦnh\n-I`FWkSJ$@J^SSv3QCtHrZ= ~z·IBG?]u4gQ ۜ:Ԓ|[@p4ϼjeb(O7h$SG>Fh/I|ͯƷF#L|?yýMgrJk+0oMt!yJg8=ܗ6zᴚ+"Zu*4~bAϣ^kW:\,$ɮI[.2u#~4mZGlT`}k|ݘd`sUfD#qֹV aO/$Mii)r(׎o<6+u? .9 .ÿLqrkD$13In|lߨNMJT1j65a[iV6!oH,pzo|[>҃\2c#Mn>!U#ٻvx=t ;}Z݌xTK(̋r2#ֳn,##{?Z Y6Ϧk<=~'--6t%}OnQA% ;n^kJl?-mrbf׌pMc5Y6x٭?eC 5}Aj~L\T #@VM,šdhgN:U<3ݳ+"صvDw:37MM7P #&U@ q^^HݏuK+ǙVQor%}R܋U"pҁ3Y29)X "b3v;O]8E)u ?426z pş%=4B{{$3^>T3j,n85s gTd+4qS+&\ꖢ(Lnmmr9ϭbq[OfZǽ>IE("],}Bl̢hsQYۘ|?{4с,Yv5H%p*GFPdOSPw1^ݜQved p_Cav2:ח $9Uy?#bo(~,`5܅μMsC=QijÃ#gh5 ~fg#QE-|/cN '>⡍3M[:rhهT_q8llf-9vxxV%ͽ4QJ %f\HXAS}k2d nX`pz{QEj>fSQ:`ph΢֊խqܹN̪7袪 9+6wOuu;8v_OZuyHd w*/x&C3@Km XcoqZ:MV.k_BS/50m)n|dtqZ[3~vlrG*Nj^ %P|Ӱz (A6 jf0=K&?^`S4QZ hQA can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.her in softball. At the early age of 13 she was clocked at 67 mph. Because of her great talent in softball, she was invited to travel with the Northern Arizona Traveling Super Stars. <br>Leslie Lemke is 5' 8.5" and 132 lbs. She has a 3.50 GPA and is another sophomore that has benefitted greatly from the BFS program. Leslie has had the least amount of time in the weight room having only lifted for one school year, however, she has responded well and has grown into an aggressive, dedicated athlete. She has lettered in Volleyball and Basketball both years of high school. Leslie added Softball to her resume of athletics during the 1997/98 school year. She has a 75 lb. snatch, a 165 lb. squat, a 110 lb. clean, and an 85 lb. bench.<br>Freshman Sandy Henderson, at 5' 2" and 128 lbs., is the shortest lifter but by no means the weakest. Sandy has prospered greatly due to weight training. In one school year on the BFS program, Sandy has a 75 lb. snatch, a 105 lb. bench, a 200 lb. squat, and a 120 lb. clean.<br>"For the first time in eleven years," explains Coach McGee, " our volleyball team advanced to the state regionals. All of the heavy hitters are on this program. This training has greatly improved their vertical jump, overall strength & conditioning, and explosiveness. Major injuries have almost ceased to exist. As more and more athletes see the amazing results our kids have made they are flooding the classes. Keep an eye out for Ash Fork, on the BFS program, the sky's the limit."<br>Coach McGee has each class begin with a 400 meter warm up jog, followed by the BFS 1-2-3-4 stretching routine. Agility drills, such as the BFS Dot Drill, follow stretching. Depending on the day of the week, either lifting or the plyometric/sprint workout ends the intense activity of the class period followed by a slow jog and final stretch. Coach McGee exclaims, "the organization of the BFS program is what sets this program apart from so many others. The Set-Rep Log books not only allow each student to chart their progress but they also allow me to pretest and post-test each student for an entire semester. I also use the log books as a student planner and count them as ten-to-fifteen percent of their overall grade."<br>Coach McGee has done a superb job with that little school from Ash Fork, Arizona. As his athletes continue to push the limits, they will pioneer a standard of excellence to be followed by all. Coach McGee says, "Several articles in previous BFS magazines served as motivators for my students. They anxiously await the next subscription so they can compare themselves to the athletes in that magazine. Now that we are in your fall edition I'm sure that other schools will use us as an impetus to join the growing ranks of weight lifters around the country." May we follow the example of these dedicated girls and beat the odds.</title*:JZjz ? 1UQ*(&# pqتU\UʮQ8U( թObG*N1U2F$N&Pse͊k(2jǀ<1J8q1Lp^8`bn5m.QzG$H@6A{r0\hZAR4wEI#Ɣ_'#7 -ثF/~M9"RH,zki.l7ZvH)*@'9eY,6C ZBK:5T{SlOշUon8Î'Nd8N&5(Y6]7͊@RHNЮ8,,\4}ҢAmE EV///[][+ťRؙͽ%!V4 f諪F}n<2|,l-frE5`#ԚUd!{aԨےεN@s;Fzh+'׃C!l2-"@;V, )ZYkAB(Sݛ'ry 'aت QAz3eC_ե  o{ck^犠u]XtS2:?Fh7|Y5)Skonk>]ܺ?X{->5<|}EW_,"i=Lz@(U&등/+ނyvp^|]%.>"K(dxIf%2IL>SMɆayBү;˧JS,8!j-wR3* O@<|STfxXA>})p* |YϜ,[ E1uUPOŲkk΃}ut 6PA [{|k tJoGuhk~!@~#^` Tq@ 6 >^Ƶ۷ߕFՎ/l{V* Ɔ;x9Q