JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?T#wMi+#F08 J]-'4t;cVlWIq?Zd"dOm  hPIJtw^y03g\ʡUHzuk{48ʤ`U"qvzU^Qё#\Ǎ= (PFLgB $Gڍ@I#&n'C=(w;8t@?ҥ^h+gI646b)G\·[|f$DRG/L ?xOC2+AZLy2xs}wxK8`"P壐Ǧ1ET;t=303Oٌ?ֹO Kyfv4 HGo_Ii7XKc'[XV#-r1zUPn45Y#c`kK9}~zU!bùsӬmQnT~*-5Dn'[09&(Ղ]pűEV¥:Xu]8lc؝U.x2&w)͜?fZ_ ˒W/ D?vGS@GPHGM%*ƪ94@TA8Is λ^I b+VPB.nƜo˘8畧$9PJV(mCNAJVͷ8iE5)Pi(ʀp8CH^I8O±sdaw\W8޽:Ѹ#*|Q 3KXd21YUW4/9:: 6t#3q&67:ukQ,k4l@5phxtm0iICM䑣Gx0@8p(/{)u6DDVFQ|ns$⸙A,4WwIv;9_SVq'G ̊n@ք6OG$gwBCŠcTq-VIS9x$ ǥB層is2}-ƛq$v'Г޷k[y IlQԴ`qԪ-se a,cUդ0[.y]R7NNx.λGvSKB9BE*N98V>愩]gC%)R 3jjS J>R~/2: `KҹMWUʘIu{t(AV䅕Xc޹&%y4hԀ ~**RH }8Wiػ^5ZMOsϾTr:Wx:_xv,`+ZJI=2eIG˾>}Wz]3Į 8t]q\}k&2"yM5%iSLKRp;y44aBewDԯQs-dIW5Kv"P7}k׵$(NcM%}E@O$܎ p\K2ZIXWw㋥*9v@15$jDNIXsz 2J>gg7>s#'/!z˻CdJ|5y ŋ0&<팊\E8Uj:oap%miV^FKqg*`Ĝ倰d \ny!v\aP&±k1=FiTr:%f#r-w~8>z.#k+lZVoU>^e'kH2I[MgQY\pqs\ޟi631NP|R 1msE-$cp!48_z5 Z50<йVg'"q<`394" usta⼲&Af=JVbQS5G.295!humpzχbXA+-ME ~pW=?]IZŏ?5&D/@Ke8$Q[`i,?֊eXycUIZ) Ֆ XڒGg:CpZ}`Dm0+6h_VNy9f@7ŷ[`d^E-ݾC*nʻBNs0]/LIJ DϮ=+|O BçJ[JF,,R$dК^['"Y#bpH89,4x6A%ʟtXtp`X0:=>顬-KA F>~53D*{YLQnPzG\d4&=$+:Vƙ2<5 $Vp:ApKژeh|P0yYxzbmvy01$U:e3@cL\Mu*+*q'Ұķ0<%d㉁ 1n:Qwu9uk85j7FG"H+Ȯ{s0Ȍ,*I!BxPN3+Zbᩬ43j`9 s;WA XZkpZ@ )B68-,K;D=Q\u-=nXʢNV&h.@64&sG֭0E0O"ܹaUj54V:KOzu:]3EEpxm!$saA8?]>V *$VGۮ ;A%7.n#` Hne `.pqpNGJH5%1\6IP8#V@n0rjV.]Di$bn?AU7 yxm^ƾa T߆R7=(GxRD]#p$V:87\}5_Y{X^)<烚ɚ,7_FYG|d eŨDOkNrdʚQ(9[}/܏C~?e[Hr ?gC^Hfr{ҢX漎=ۋ**1'U/cbFj2֤ Mȥbۉm8085B5)? WҪY9Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.#SUxTAo°5.%%InxI`28{&cLԱ:VM0,TCUˠc=7/CU#p$0<橻bG'ҋ,)g2ȣj -/'H9 =*wA #E;Hy\}9bǐTR6ɍN !#k?2EPx>LE'I enOP8t9\ԋlrv5\.jX $jJp;L2tm=+E3N*eSBfD<$4ˌeEzU'9o1ĉ* Elifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Rh recognizing the formation and certain tendencies. A baseball player with uncontrolled aggressiveness will strike out. Crazy doesn t cut it.<br>Hey, if I ve spent hundreds of hours training with natural intensity, and then someone tries to take my position from me or to take away my win fro me, they re going to