JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?z3 Jqr1PMHs@O T~OW5X>k$=BGIU3ZEVf#2{+BQn\jF'öA N+Iy펥{]^^@lVqXHgxϷ|Z\5=hYIe]F&=#PMiD0UoM/s6 jAEc I"ˍBK!4,H?VGnyszd$ET0gZBۂ@=GɧIƖ ld=+q!U#`>;vᱞ_ʀ,QU+87嶨'#9F08`T|Ojh!`)95bQ,}*+.V3 03@NHUu[ ]mQmB+ EVo猄)ّuFYhcgl`s€:}7:&N,tLa%կ͒\yE^D&}$P8F4P-XyH_?1>xT=(LNwV,QF]pg5wj7Q15xI^3 o [jV};;+bx/>6O[ܙnݮcfB8VҮg>o@V=nOsjimC䔑SǗE9#wSrIs̽ueaiU>R~5KJ-7mw/zqߡ気LH" Ky^4:g>𽮇"D SzO5ѐq7gKb 8wz=Jvv9J(p xX{zrS YıIbgt->nJů" eP2o|9ڋ|LsF2RxR{oE{5a7qSQ.x{Jܩ!PA\5J gdOiZ6ImEkJ~Ff#_h37jmu +SZ]1p3@%`S ǥkYjTmʑ$CGi;]K~3TKPw:@ƛXéut%Xۆ1zWk5 =n |(DPFr xލI # 8dN+|Kkk%I h]W<)jDXJZ?3^{j6]y;#hL`zs͢LTGbTߚEuDlūJTF,N =Vz8E#\,?g\dcAצK+Hv?Hڜw9s@ƚEeAy#>KXỵ2+@C*rxd|2IO"ϛv;x#ZB!8+̗^ + mO>jYo/Y!1@ +ǚIfX7y#zr,{VE_豑Jaŋ:zҳ!Ihv [8ϥmjľ$> Nܞ ]N+(mַvӭH#i:aH o~w%F{ ^4lF`z]v,PН:+&Q@DD(cXj3YJ00i"YEVQW$}hG^&МoO*-$Si(A݃ӞCǗF-ÜJ0;©w[.Kd&, zED83Ǖ_q=k Gs 2nY x&[k{߿̻678+zk?֝pL׷@. 3b\`_#ZR_^\K#K?w;ߺdppO"}L;<qHG>,t&6ϟګ<6:e7MǭuᴗOY@r#oW/{ۙרX]MkV+ jxMrq,W^(m0p2sy>YF1E36lr yo"͒3zN!ծi# 6EGq~QM R?> d2Z3- I;@{R3@~X?J墸C А3I<->P3LI[ON+ѴꑬYK0''5q8<`־kg}w2wFSRX]`5ڬ`Ŭ]I僡=ONzf5!nI1W5}SF_YZLFE?(ցkJny[sm3\?.<yj`[8'$2_%c"98Ҁ7<dRLId:|Gm.<"BOsʊp:EKȡ?/iB+ zX7 &I<`g^sX]٘YE޷&JYc@ح^{xImr ܁MVwDMv x%ObrK>G\B y9m[?5K+sHӼ dQ&ŽdX:-ɥJs̒͋9ϥ! n%^Πg$^)!3: >UfW'56m6hpJ-w0_nO,dj|sjg˘08je-^}2ZZo'?ZCѧA2:V%9g4z(#.2UB0:gt}>!; r=zH5NdI1z1T5i^Us#L-4jMHof"yHh<ǎ}} w# K !Q@/t e"hEѳ>fg1:hԏ*t?C@Gb-ŧsr $&OukF:R=qvv*UZO )~в!$t$־/^ <wtzvZ:oE,Okwf!9S،޵C\_Fk{{*9;F2q^}tK:c:KȎef?U_Ig <* ]Y(ndygPxuM3R6W~̣`}+_Z?(5+h5rvqY ,l qSTATUS: </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. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one dƀ8~5R[u3"?H]מ5]SwW9(ͯF%^?g oLhb"d o*Nֱ-)><}VFo\Aۻ eS Z9mؓRzqWj1CØE۠/d_ ^f#gOdVSIeT)pFsis_ꖖVWS+Vo*roranJ sSo"isnXs!vj4$3M*~A3o]<[ј])t[9^9DM{ؒI=Bc=aAfcʭ~ lT6 +FU h ēT6вWEC֋{!崒JMc)DeE>VI{Rڻ,Ғ1[}?_Y>uPQI+؇גaJHxu8qHlOKd` HŸ\i7p/GGmZ$ GQ}f]8?dw!EHDI$bRsIZckM4p&[k||h~8}շƴhhn:Ac͐$n:>BqG-1J;ȭ 4c%WtoېA;J#yKY48]}XkVnsY盵M/PoҵH=XVRˑPy$y)ڇ5/'Q2ɹP]Wt}2{Uyo֗Ȓ?*2q^hS'&\.˦0ow ~-2;//pzn^WA;_KCa~.[K!,$N9 ΋pC}c4Z u .!gn>QF9~U `<$wmpmn?O 2ֿ:| clp8d6G7+F*5@ou /25ԳY21VC:Nd Q?s&G<|?o!oo.3\jPZZB-w m]ާ=#?}Kw@Ξ|y@p}Gs_lk:r eFK$f?yfgDGA2I_,I IQsO J+q- W|"o Y42=HӒ>9"|oMP%)DM >Ŀ|?2᫣R#.V6*Q_(M=B8VCs'ewJs4O#td%(涔˧l$ lء%EF/7&?[u gh cu*LIG~Ow7:q՘\@)?})Hz*!lN `~٩㗕`\mWI\- re*͟zޮp*4d(H4R?˥Q *H!؃L!fNȗ|1>$Z^(O&.2gވynExyŀgSԵ 9mLȠ+7[:ݵ0K2Fjȳ)+&Sscmic*T+J|Œ= @%T+r׼{V}Ɣdח:9_nYɎXHeaPA*"<`{QCVt!IQ\^.>}Gre-6i/Mhq[AcaZ98Kfv[@>9ȏKrL&'XhVUq8Gxg6ݢ5ފ|(KqXd8O\%>b:n珇s<JCeM}E5SwNnk^1r /Z)uX/럹Aol46?:66ZivJ#ZzHE1J ?:S^y:ŧ@wǏpFí?!H bP R隤m^c>Gӡ7JMv?qE3oѠRTF jbZe|ۇ ji