JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================x" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?FEh: VyPCV6$Y,16g+>D[K_*dTh@X,43M}͒a-$`m^Eg,K U]P2m#ZՓKs.TI[#) Ӏs{VpƓHp.u}I-ҼMաYĖ$]x K{+^貫gbˬ6Uma~e`Cwnf9B\o";`85BQHE(#QL͐9jNxȪn={"$}8.qY*ǯDT3O=3XԼ' 6pln8P: ?nMำ_"!.Norѽ l)éU5sw.[I=˷t9׌Rܟڎ-mwt'T CkVKu;X,Y\JB{`W+m}]-ƛnLru6v^]_ wK pį#q^DSCӓWo Dr'ōxY)WZ:wE^^@yPNO8 mtT+7n\$]D@>dhdcׯjk"&pr=j-uv(I.̮NvOlT*RSfܣgLS{zROS]7z\[1p xoRnp8WCC(74R9ٞ_#jo.4W'2>N=cnjW܍x;u"5ҝr 1#$~t}9 }jIUw#1jShW6J.7;?ZljOTV{C-aOg ܰ<7bqޠ}*7RɌf3GzVFRGxyYw?O¹)Q{Tg4,AcjEٳ{B"q(4V"ShJ#ng漏Զ[P xHm40d pz>UQ'Ը'51f<ә69%P oQ\ƭ>i=?}T|;==sVogXpZr-` dN@:X^L7Z+5_M4A!1 QIWPqZF 9֕r]H_\Wo+Fij2c!3kܽj7/შ_˸8C'}'vxrkC O誟.qU$?`JzY]bF͐=/jclx\(ov9wa$tjƕ5χЬoAR,nۦ5zT$E ߷qҗTӼ)py8&q튄m#ֽsrK.sy?Z5=tP};O] o¨5x4]DIo1V&[sTnukuKg&<85aa`ec|w8:yg{o\G 9$zȋGpxuki m힕pO+.Xg]6d@b9l4dԿ뺎;˦H뵊ҴljfRv3U$N1͌["nN72 !4I)|kj`zu"'Jh+r崲KqNV3͌2ƻT6ݱ\},j|7z`;sK]N|]7w :'d8(Q@U<ΜOΫRePx56a-u#=ƺ ޑ|:SR:~DlOL.9<lf@*8 o#c>覊#3Ho"FXɦ4QAV! $PPd kzYCR_{VU0ҥXGzmB_!K$I muj ۽b=Gh}Ӷ3Vu]% Wk.Z+ w~#[c3R9JPwT[E#--ϵ;@4Q@84 t4Q@# mxh{ MUc6QpCáZܷ## U'r(&[D>5"_Š*1k#[_[ʧchɘc~47 EPTS:</U> </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&nbsp; run faster&nbsp; and jump higher. <