JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?/ 6eqtqP_,G5qaF>Z&}|FU!c`U+#|tsbQPu. SLgUZXة V")aN+s'LqHNr2qUsXifE DQ7G;C&x㚫ig6\n Uj37:O=OTD >Z,~X\<*I8m@`ÿTHuq|RIВi 4QxjSdG| o| _z]Qd߷]c #PǟM2,+g| ?0H͏jazvAcEu;8Rqgs=o7I_hPh,[[0?fKn'=*AcHa(X {TDZ~j-O.P؟Z?(E|QEķM?s"\aEfǥV%2: V,N `HH_iihVA bx/k°fEAOjhk*i#L{=:fo#*%qNl3%FUHnx1:KM10Jn`Pa@hyo|A샜tTv_i t)"*{T^@j#=PJuѦŒmUoj]@IMFG擡T$5!''3֡ӭP~fa޵o<]bAAs>$6D\ Ү}u/!۳k:2ހb'_ gGpeӥ# Izj1¦qڥBƳygOͬi1h3uA?y}=yspq_OOn[L 8=f6۷Xeh$TX;my-Iܝ0yS|GRGɑ̸$m$f@!ΤYW9?yWfbA$ @d;*5k YY(% *gWe}HGx֮iLR8Xrۛ۽VIV8 Pv\Ce@W8rι5,*Ҧ!g rz&RT"bsA,Kn;-[+EE̥6f4Оl->F/(b& })zHNL5wFG_,n2q44ylZηfJn'o?cU5B\$cIƯmirJ(ޙ8ad,cEy}t=(34;9?$ϙ1*s*1 M&TRwvI#&A;>kCq$ņz%R+9~UC1y{1,ǿjNŪ^e'*]O$HI*̌ȿjh,-%vKUGӯAQJ-IX⌹?(oAވ]9efTRwp3Ժvymy47(AːhkR^NAB-,rM(=P8%o3,7WH>_hLȁrd``t/L+.c*đYO=#+)=ϽmX{*i7-w96UUܣ(q WZPQoXd`{5uV! m_;,Baj  DR.{)FuQ8i4t R7<Qگ=իU(=JvCHzeO]^ HsYJww \--c VG*I}qǘu5Z~˧YB)^ֲJۜRoDy։IvГ?+DjX$,M7E&py],^wL'#{VCWN.l`A+&}Hz浼ys_,s(p#څ\'@b%(G c}lY0qPF]Z7fXHQngx( m+]iZ.ch`Up~tv u[tnTM0Fw>cݫ̖&MQ͞3^ѝP^BKC+4B}JtMi2]>Lj2r]b ? %p [sjK6+h#呺04c(#$JJ>?Ҋa4{[뵌DGҊфws"YtFO?\6:kZNjuEt$i35M /4۟KVO I ?z6Y#;]`k`2޲0r=*[|7I8r> ñcy; y5oVOZx>c"،ӗ\bMye]+EzF'Enhz^ֲk끃|d-@m):J=i[ڈ>LTc9TWLGgTr@~ FNh(|=[됖KG*Bk4F-c?:>;Ӥ:g嘕*kѡ[>+hwڲ`q8Rf$T +z#nd;QHӭ\3%|*6g l푳>SG]FIi$39:3' iimk;eG`*_(>`b@>J2y P ;tũj~FGZ2mux!$ QRlA2R?®i?.<7#̈@\vB{0Lҹrw'4M?-|'b3Y+"TK}rCabb<" n!6$@` s컵=ASr΢./PʓĒ:S/lڹkjC]Tr2zftt9|v!L#QZ ` vN5+84}asW{PGRPX3^O=BVWl 1QֽN ~85&Y `!uַMyΩg%ʎqb_ 78;gxw٩1 bȖ:EzM[CYmtTQS][[/cE"] DHUl?VP?h=r U& H4qY>RZ^ ~,Ո۽V(3!v>p~m?vstiM6f>P$pq¨+Uݰ'."BLqv]_,(-U-Iv=+_Զd?؂=q^%oe.X9?o'|17MyȆ%#֮z&AioW [=w@қ=.'ж dQ발$oj'L;njZ'9ay py#=+{Iq,Im.{V.7њDѮ5x;@+X2Gj=jCV3O"F}`Єul37}&x*~ǚUy16Hwzb#q$ST]G m:*HfGMu+'xhBdxn֡'wp:QR9I7 ֏FA4koʃqhF3.f@V29EQY[4s4J`Hۏ5yoKy#{hdt@̛z _R%"m%1Y#}x'gmba)>A8*XVnufǭ&bҹYp.Σ%H"CB3,<^G>Hܪw?^á@5.氖ԼƠ@s=rkV_ͦ\bV`9d'}A fw1e+gv㧮j.Ib1|.gPk*P-ܸqz#ExKxU:]wqW:eu"u5ji w+BmY0^Ӄw,RHH +1Yoz觪L}GVꖵ#!<ƙtT_?sRl7^2(5VU*ʥ!\?C]5vQTti-V=5J]G()ҡąLs]Ծx! $}Emiӵyan#1Ԓ0rݨEssC]Fy-!xكnϯ`*yq0v{ɫêihUv}VDK4q€@RU"zUVaUr+BE8*&s>h@;LQVsӚ)3̎Yrj9Nܳ'5vxo-缊=&r zT%YUdp?w| ^HhG3KbO"8K_\]a%hOZ0l"N P=kyi\ F3\ޱ}q<P>u#~]V2IU{ _˧]3ylp=WX_\Zܤ$sGG%b긆NdM;(y-t1 Ю7 ׮k|HhZ0ȸI~k5 jt=hFƕ)I3ڴvݤX˴gSpsѯ`[:>}-Ex׈.6k/RT;,nz\ܶMS7e4zR||cq$NUulZ6$n|~5[sdi:=b96ɎQ?z*L`0:5@H'A>.%Pn0AM1\Ve,Go&S2?ү3|#+wU9Tdrds*"sOl_Z`4QEE#ފ -~>":tQEh[&<ݧOkB%7 6ӌz({ *yQ|QE#@Jph&li:8o.#@xT5u[1}tr+xUHڄv_*ZbIf9$EK(jvAE%`=);QEb(PJ"hЎQOU>WDtGePxQEbfY0>vbvk1 &+1_?Q8?QLDOm?QE?e 7T{B6HǏ)槯\M40JP5!o8jAV>ؘFhҌЧQY\GܟtUMY m[ vZsz8P}Q84fdZr#O7289bTVvoznP`'`i}iwo,dqd1BqEe ˌLMv6 m60X7+՛H5*0r;*\G}11Gҙ{qQ $'mb/)䚻3׳jJc .div8o췐9 m&΃a8hp{ l. A<>Z4}nrO0V*(Q|vʍʗVVO xV39q0#7Z鮈8OxsF Rg(ȨRʨ-V6.>Mha^$GїB(yQq*(che bar is positioned correctly. They should always talk their teammate through the set. They should firmly hold on to the bar even before the lifter takes it off the rack. They should walk backwards and forwards with their teammate.<br>The process of keeping the lifter in the perfect groove is not difficult. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in position on the rack as shown in Photo Twelve. This position will allow you to help your teammate take the bar off the rack correctly as they begin the squat process. Most importantly, when your teammate is finished with their set, side spotters have the responsibility to get their teammate safely back to the rack. You cannot do this if you spot as shown in Photo Thirteen. To see incorrect spotting, go to any gym; go to any college or high school weight room with athletes. The majority of ide spotters will spot like Photo Thirteen. This is wrong! You cannot see the rack from this position. If you cannot see the rack as in Photo Twelve, then you are out of position and are putting your teammate at risk. Always keep your eyes on the rack on the return.ve or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, whi