JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================t" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?~i=Q\~r Gi\M۝=LŖ)c<淦 [yȣ8e 0rvP7ZЎcnv +Љp*t4_ưдSӂJ.20(;Tʜ J.%{b6To%e_,0$sKw*Sޣ۶_0E>Q\^H֗旛fO^UUjb-/sj)gCOJ?mt l+vҩͥ\߲4jv8zuT틖1w)i7  GTڇituh=;$e<;;ZKq#+Rj-snfќ[ZvlDfyg9yI,Y0{V?*:N6W9HiV7(P9(ۗ:S }qk2L %yd3Sۚ_kH&)Dzg[$ʎ-֨xI5lY[j/5m [.^A"sgZ=ioi[]Ixp104Awƥi*1e%zqވ&y[V)c<õE| a:bZ6ѮwJ ?)sn*\Ԭm.Km?ӿֲYLckEjXZ[w"d`el8?/+̒ W?W+ +iZEin"h,Ʃ7tďTX-[haIJ¹Hd$#9c祃S4*v=:us>V0f$V=kkjߪGl`Sൺ{u2VuTIuu 5̋k՘,tWp+.Ȥ8$A H UMSܭ[diQХO +#5\8 zj~ʸNKEsWiIuj xʰk'<>rWkhzBVVT9\xMTE:.II=A| GE~E{YrW'{ҵꕎQܘ냚E5vqΛ,mN|rx`p/.eGG|Ai:{.7Fyk$xɀG$*Mj0:iAFS: ?ZI#RA=ϥA+ cRD+,1T½Þ-Q5qt8(ՌpdY[],!IӨZi$32[ۆK9) jPiVI''4rJ QYb7/^z+Nn/#.Z2D15؉YT`3WLzmGD+*n{Nܼ%M8gpWiPXDyҪ]eR Tw*@#q4w70#>$Pyhʜ=1 fiXxVOY/g].gP@vGZu ;_(3Y=$'s ӊ{A8HI볒M6n>\;cޝa$>TѲP40ǫh  0)IF674:ՅV us\U-)@}Ms++?̐]NN8WdbڱJF]@+ /Œ4yjÁ[\ԧd[(P fֹ]Nas$`?qco v]snGr?Xʲ4N0qӃ3]{ NTʱI20qG8.[\꫇6!=rXSЀMXb͌+T Ũy "N܎MiYi9bAQ2XσOK(LfqZlqi{>mw֯$]3E^=ÃMsuNkz(+,7 3>ciC ofjz6}KS4K #d*rҺ2AYחq%[/ ڲYIrEht8$wwv;q *XCwEt*V*Z+#k֢, 1~oz HI]XT;mW=mŅI+&vVmigLˏ6F>5K1D')=ÚfER*X)n'CH±>ƲƟeM.9&oMMR)Dfi9#5Ԋ###/̧$2ƟKr{nQEX}jaAVsͩYX*(c+O5cnT!MXN:TQz*2;U[t>{N1j]Qli'c+ۚsN":6Qԗfp횫WZV}M~V%;Xg8Fa*ΔbB>í8AC&ssE4(d #tA]ȲP qh+y ez]zǷS^UYIɦ{ұ  GsX gc74G7$ qJq5Tȹg9]4 ޫE4P`jM96Lxr 玦*/H 3 S-EP/Ɗ+X$ٍF9Vm! 5F+҇"º ZĪ(wVڀQY]u΂ka+6[y8h)zuа0Á8u֕HH,E$O97GZ;îzUpx(h٭Onńgb'ImF4"F,zmu%970Rhʸ ;V˛C4F`~hzUۥ;]>[Ǫ貝9:MtMΩȻ7*O>y9cȒfb2|618d^NvP\gCQ+OF\/]?Nd8ϹqV6)&]sJ^*c#F\U照C5:m*Fz+Dm}:|Z5o0r^Oj,#Ԩ(^ң]oRsov ys/6".\sZt0z;[_Dß1H#mhЗϑXYTVi'Ah9XVP̢'Rs449dFrA S4EY:1rYIhx4ڧ*6 1?d-·F[lK¼Q׬x^FP?ּn~k@-8:״h,txwpϮ+:6AIE%@]eLAki4rFG.#'fGvyqrOz ڽӴ'5$i,e$Px!!Z~NmtC!tz @Y{ 38IsQzU Fl {YG&yẚnJTL&4sL9'/!򣔜s2^v-+ng"5)5rXDs>a-p?l8n5:Sb|HWQ\LW4"'a= skm݂+([Mw4q!2J,,1Mh0x+.f_!y'Ppyc'9ʌOJP$c֮* qzSLM4PǕϹ uaښ;zCabr#8ҥ#ҧ #)LY8;|=E=Wh8} P~V-rdO!c; zr:T ;PNGcVm8ԯwO:$JN[̕ےh.AR R~ܷ'C\"#/1E\w&[EcdhEk'QEi3(})~QEB5+ ( QFuEЙ,'*'dOQHQ(>jn)>([cg  chains of muscles is in contrast to the training of bodybuilders, which generally involves performing many isolation-type movements, such as curls for the biceps. Although isolation exercises are important to bodybuilders and are often used in the early stages of rehabilitation, these exercises subject the muscles and other soft tissues to high levels of stress. In fact, Nancy Kerrigan's physical therapist literally threw his expensive leg extension machine in a dumpster because he found it was often doing more harm than good!<br>The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercis,uwi(H 5lve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movemen