JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?b8´(b@ȥއQȪ݆=iU)*cUŹGn þy-*ɭn3v)Գ) +3E %YU$]& , jg0+Is9?JiD2$T=DjhJ+jmgQYjB"W8j=kЌ:584<31VB 5e8=hR4ƜR?Fnh2X\.V5QkB$ջ;B*K62O@hqm~Ѵo Gu/. Lc$;tRn*q҄\ҖǞx&Q!jt>_.`=k4 kku G@)5I88#Jd5J(xSJMqj1>4%萬6KGNCxCIeGrqWvvz~~kXIվ]QUdFGEnZ2\vRGr)\LHe89Qd`ZLԫ4XԗAyrEr]9b=ogr;Z mF:p1cҭF-ܗ9-,k~Zg/E3ݞ2 RMbxg&,^ٙ'h鐃ԊT;UZ*ҮYfD23^YOGP̌X^57YӦ2FaF&DE $k5ңC Dl$mJHԅb 89utI \[IJkwI6֚Λ$fnĂ28ҸP>ȗ2LTzq]o4]:H"O ,F(3lΜUh_sn,wZmKᾙ3[(Jo +۹mc,m#QH'IŕŹVỦl`? 4(bkz6PF4ę )X9}jTz՝GIӥ :O40^+$_hё70f] ڄ3,EsOlG$T^ܭǙ"R08q'A3Cqz]í+O3cS+g׷iV\fxsIñ<$r{}9Z:<[ՈQ*-JEIa V.BDaճaNZ?:DI^ \aǭiiעK>l`_jyE# [lɭmM9 sz0jZ}qN߹G[oBD"#sȰ3+v6>+]Ɯo orʅ`!;֎+}5x'X-k2WtGϤ+3;0E7 }VyȤ.%\9K^qO^ tUB6W#6cUC"0 :UaҨ+ZǏif]Ɛ1ȪL Cަ`vBnW[F(ao=cM,t Ee@ibX s3W483Zo}/ְ1- (npV9/뗎}w)lGL]Sˤ[M%QcV#٣i#񦘯T'XapxoJ[ʼdּP3lz ^ nq(5Q>7=I^VuƯ:ʚ+rozC\Ƥ2d\3qԟx/s\g %5RpsI8NKO}+~xTG'b)Դt> fY? boǯy= (F'In{4 >Gͤ sU$=/ZLvsIw(yxLht \3 pNkX(Z|8fd|썋6:?Et +ДutïjN#3;W|c*<'2H@,?],,V8ORgug%X 5~{yVH yı hd 5kIAJp;sIi#F0^fsAmw X-lrO99c> 1M.!k%a5STSۘT$-ZyXi׻VFS7k7E.٦YL{ƽž5O $S.2|q{UaK8Cޥ3| Iu,nvTg]2Z,2"25WUqpr hǾj \vQ{W>"[V\1j3nݭE8nDî%-G sj} ?ҹ%lwMr6Ѣ]Cp [Pyo5FbK˜skүtB9tۗ P g##\G<3sjCc*:=JSReH3(9$o~o4T<+C;30vާwI*{ӼP\S).t> Y}$R]+ᕾMMS+?Rqz5>BvZ8l{2sG2=z\0O'ܒvb0uϵz(kٝ1y$&3 /J$ucxҽ}؜>J|,,@ׯn zqP'tĵY%/1Xnkm.IҾsAT`B":Nמ*VPe_D`J1\(%唌Qa`q:tyTYU)OZMtҐ!SӌXnj/c$Ld9Q1]wq! 蒐Oc 7XՌi8ɥd"YV|zE_T`x[HL!;.H PL 20㧥rw'mbbp6Ȯ_],|bOZ$ h*pJ2sڶ|Cjֆ0Wi8 J*$xY; yIt&gl6oҸ_k$XI;qZڧk6 +6'+5w}'TTeb+?:iQYu9l9-KBk=ʉ+EECʹ< w>cWD]pTI3݁z(rw\R5 ʙ@kº8HTd4`ԦW`#?XPS,F: QV$ZΪ#ULnOB*u{2(Ud s?JEL Q#=+Ѳ[A-HWIB FXc N f IuJ?ZƂ$q( F:T:9j:Ȅ؞[-6A,lv}Yd̟^d*,2kGI| 뚋St~64K ö]UwAfoRk_-?[:\>ҵ!|)N/kSJ˭n+M7QY9_&GGlku#ڬyѕ=*1=˧d5YU/#Gk='nVBy=:WdC_B>2 ? |YgoksѪa s7"Gxv;szEpݟ,mrLhw:s#&?p^XߑkT6QEƑtM_Bu-NUI E%QS3 Psh9=zUP"`@?j5x~c<Q^R<˖El:9gKLxOSUD07pX1=÷JW`G3oYU㎾x;OTy"p+#+CndZ;mWA.etYfުs޽(Մhr[sR#9a do vf y$Uڐ}My˱<ƢM#n:˥W?,8Xjӕ*t;tfmWFm֔_1:.H23yϘvo $ gv9$|Ǯ+%@$&'_S!";~NaOpYr\Cs{ŰjWʵH9yzWT|!H}1ʼH%ԵD 5F5z9' ]GlIb詼VZ+[B$o^DuI6r/<# \`X( 8qY@I_l⸥>Fp)s$|Lf.##l÷߀O#*SqާK ċOyyI# [B=:gZ PrB{Srcd"0(ǧ*$zsҭEgeXrF2ƞYYdL:Ȍ@KKqXA3;wJkO؛A .ºt9u6Z\}gGR+'נ3٩20A.Ͻz(~;X4O[w%!Ea"a:p^4FV'qj%fʶ칏h tR@p֫7&i,SXfA'H3mwV  nÏS˙Kk'EeIclr-k=qG,8:3,n2d$P $sT n-Cڎ-3C('>xi&qG sZ''.W$T)1LN0?sԿ30I;}\=ɚu2HU68~(P`gEpEM+X5,a-fbmw d1pTw-uq0Fۉo/ґ5MzYDNϨEM5_XTpOLSWYyY6VhܹdNԉaM rj *;iN2i<4c`f%UYG]Ev=Ȍr[θx&DDžh!d{ova҅VQ?hoh"'CL?48;6`x!5,:Ey y8枭hĪ<@'%H$q6p bQbmc[iKXqMh.)wדK#av5@ ')0؆K1dA\Z%nh(1I\{Ox?u4sIipnQB 7FeNSEtӭhثґ~QPH $~QM FN2zS$/QIOyRF'Ҋ*L>P`}(c-`o< hh(F^MU!2W83E!^6┒MT=Ҋ( comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>ners. <br> When I work out I like to get everything done, and then do extra. Whenever I work out with a partner, we have to change weights too much and it just takes up too much time. I like being by myself, pushing myself, and whenever I need a spotter I call on my dad to come over and help me out. As for his expectations for this work ethic, his immediate goals include squatting 500 pounds and running 4.3 in the 40.<br> One person who inspires Cole is his brother, who is now at Central Missouri focusing on his pre-med studies.  He s very supportive of me, says Cole.  When he was in high school, we would compete agains each other and get little attitudes; but whenever he was on that field, all I did was focus on him. And that is the way he is with me now. He calls me almost every night, and we talk football and he helps me out. He is my main role model  he is the one who convinced me that I could do all this. <br>When asked who he would like to thank for helping him achieve his goals, Cole answered like a true Eleven:  I thank God and my family, because God is the one who made it all possible and it s my family who pushed me to do it. who don t lift, stated Kelliher.  First, they are selling their team short and second, Coach McKenna will track them down. <br><br>INTO THE NEW SEASON<br><br>Notre Dame s first big test in 2000 was to come against Hamilton West, a power house in recent years. Hamilton West is a well-coached team, loaded with great players.<br>The stage was set, the community was buzzing with a game of the year talk. But all the excitement was put on hold when the Hamilton West teachers went on strike. With Hamilton s season on hold, Notre Dame continued t play and rolled to a 7 and 0 record. The game of the year was rescheduled and played in front of a packed house. When the dust settled, Notre Dame won 19 to 0. This was the first ti