JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?A tnx2hYRssS#{tQj@jeoCUO_LqX\㯽(|5:'ךrzSXE9#sGӸ IM7< qHNJB} cL'">\zۓƢ|zLr~itd#ax[hSyg\EdzN:G?G_ZhZZi4ҕY]W? ?*_Dϵdi֥pN}c<ϰ8kRD?Q@̌@> 7jZD+"M$UKPѭ}q"FL-zǾiEz7V,mb.lf/62B;Q|G3z2(LTjiSzʨŜ3}rgkVuftF?Q6U6ͬ21,>l>9ui1'@SԍM(P9Oҹojƚzė"?Wں?j]ѢF[8cCTe+2#hOWtMr$S(I&O'5Չ* YhPƙ&4#_{G0A9,O]条_ydU]WVƙkԅEk}}jem7Kz זVI;mGw>%狵 RGB:cqk&͸Mjz߅R|=n>c>Q[q^+c%4VWV)V<:o+\HCQ.:iBS6Oɮ[q' YYN=Z#6x"W@b}x;];xʼl94Q-*2:Yy 4>ҺM5v-1F:WO۾gwD)g9yaUgyڱҠ@~?`9=9t 2ݭn! ^9Ǒ ݼ/$܃~ʺ.MFB8[?}!޳k* 2#."Vebo]j҉`~,d aútZN;tf Z;tc:mLN*EqU*.OZi=MJ.zU{! DS. cw:-XYƷ[s Rԫ[\x["4T__ c̕XU3L].eB>rUUx 灊TUbxK*$ڪ8%qTzX:=Vto qYAºGNֳݢh bdɷ`$gJPwp|\4-!2+]ΨCdGoYf2@ɷ֧Լ9 `DDqPZ k:qm u;5boE1+0@ۉrT!7:fqusnhH8bX י!S)a*T*8F\kjs%^h-ӺB6]$sCA#q2/=GRmnfؖ1=qDʜ#:{<.|]ZB1d*9$BҨIj;5UbU@;biVF)>Χim1\rf[rV8uY4Hl>w7_)-!ޝ:~5\XDң[m補LVf=U` 3`-iIZ9.D3R(LIww=+ F}nxZdgC,n6ѕֽj~mLj:dFGAQ^+;5)*I=+7e-,+`mZǖn֓PÎ1\6HzG=ƚ}kM%ĩ>Y%NqU/~2葡ЀfIAN{ 4H"Kk7[?Q^0Q`5(ws?b7F<kJ=j쒼WX", U[۵ݾ `}5RtW_06\5 t܉"9ۡ{$q]rK2jX7k4}R[PK! w95$n6ާU$9-׮k5o襱@|)S2'>_z ZUd6 QM Z=: 4 -R~FϦ*ƹ)!a$M#<jT= Ttxpj<$مn[HT p  6d=80#<n }ѯB=ׯKJ GC}qX3HAEr+cSx 1+αc+֓e?)HL$'{O.$r3+cPDZD<c9'ѯBgp9|9$U!j]2b7*=sD[޴-wǠ+Mt\[69v}+*Mrof1SԮ,KMkb p:5JкL3k֓:r7,X4m0ͨGqkaklP=OzOCGc! ̥zbK [ c]^Ҥ{O#npkT"xP~d vO; ly|jY mw]#G*dȽD'QpI]Ti&e%ub `8p~4[ʻs]ؖSG=-*y[WOQ֐$ĩ|3V;47=a9#"v)45&(!˨Z2_@5ϔ@۞ĎbYNKGb;t=A<>2 ^o\JLWhYA^IރҹG{C4EDT< ^ </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nb