JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?-w|< rpk: pvEjYG-6 +w܂ 0qToxR\). ^9>)] vӠ9J#CYU)}&$ @@I?s:7TFxk78wfgb[p6=*-u8 <cgx=Oe ?*ܷ&k\k &|`j]nIUA=*u??#rL(&5WSrQ(b0j:Qz\P:"6z`nQOT-a;DWrM[X Uq,w sݻo҅'/NGZ}7Z.HQE{*8Pcθ57R.fDʎcjL1ڽ\\'F*O6i=k4e~ǹRBrQ;HFbYGA99'жmqk+;2-RE󝣩G$$PfB9Ww ڜ=r ^&fyq %v!OY-(X3qO (?y5.d&PesO:`d-i sn1VhcRy7&%$a4W0=SV<ԥ%'Ңs E^zat?* 4)p Nooj#@ `|ߵ1Eq*h3̧yV M+#חVý r9i QƫnI 8< .1#rSq\vrO9Jks{S8@G^j:R Ty֧% /VcG{[BYG /riC"QUՒbO:~X2|@=sשN/2-wv%й#.H? yf*v4 hh y-&·5T ,y'&1Mف)֮*vKW.ģ] |1FE rIUa Hr0EW;؂[3GN My&#+ 袝5vAgs#$r@*r0@TTщ Femoris, the Semitendinosus and the Semimembranosus.&nbsp; The following six exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes