JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֥(1MR<ƨ?=|\_I7K}VH^qYӴ)^3r #tl)ke5kSm^(,2M6YJ8ЙUiPO XG;H]؈vbiWU3RZ7 ɪe9&z һBp4C2W/o"F껲k;+_CZy<@B'hm2yd[i^Ahࣿ,Ǹjx7}q*#>֭]%|Wa\ ;.lu[I% KYY$*?֥4i<*k&A1C~;E{d@e|Fk#okŲ,(-?ҍD)4Z֫'{6dkA4.V,.y,GUiw4qjvB̈~FR*'}#Xez3UAG5wDpw5STL]KEc?!jى kC~~΀:SX~-aruz𳪏Ə75c>@ca uuiڜڝ4|Oux@}rOU/ !6s+z)IOKv[w [tھg3 qڹD[P!p`P~lsTdԬg3²DUU~CGN¯QH5+6T+'#yzM "6E'4o G4ﴩS^>f<==+uR{<Աajֱp6aP8sψJty}&M֐?dȨh/S'\i<:^duֲtI|HX֋$rC=GX~z㚴9{3s.4;sm"x|B*sx$KLc>U $ҕwys=Ўc.##JڌbԪݫ荭/z_ncpb׽`xwUXVjFxϿ-ypʪX(ɭOrvoZ1gQ{pj~jk85e959jk59mcL_Kv?z^=񕳯{[Ғ*SW岆bgz`s+^?j`ҳt}"MD\dVX@~&POJ㬯eM$oJU?2JUj2 <[Ǣ7P" c3 j肽4_JZ =/oܹ۬EO<_X&cDqV{Wp#8IU8FySo麇tسyW7,qiǼjbi_CNEAeזU\2#q&MxOp^?uzҩ݉ɣ#&ijH!*8 OR]\jp!b@ =T4i h Lm9sC4#ҹy>E6>S`<܂sIEses such as the glute-ham raise, says Poliquin.<br>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings. This is not possible with the back extension benches found in most gyms. Says Poliquin,  The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing, says Poliquin.<br>BFS