JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5u$Fv|q^ Zqm3Ш#8"V?_ʱ|MmR{ ZaZn+"[ G$V䷓<~$ub썝m}5A-7YbY6ojvZM;2j]m"" It2GݶWcmm2OCP6#4[~0y]/.qs۰g>?_a_ڷ4Vo,=3}%*lO&#'Ӛgnd3T ך[xJp0sGUbgDH~H jɫij>d@+ק]i73P g|N|k7s!n(WVHtw(v$G]d+,>%1N" [k/1In78]V>V¸nj:vBi?9-EqǕ_˞GE+1/vd*_kaY^-Bjfyz╄D236'!Q\ {ClG,_`nӭQu'RN"&\'5Ρ}HF @*c^'e+I'_V"k(oʪ㱯:5NXRQ;/O^O9#,Br;5Z|p%ϱi ]m>vO荥Gu! ,{_sIw2& 9V3_UhK0^cUR QL7 @H~W8SLҐi9pfV CAu c帑5P籥V=ck4K}j%V%c\cYsh3'nXnf_,+:o4/ڟ_-pώ ٰ=v}+sIƝn2; AhDRNFvМV2'4E^}i$.׭w ؤe2OθoY\jW賁$MOm 5HR ɟWW[֞CrW^䅓~rKih 8'<鮇;(ڥIi;Π1\[źP?&]*g#8xV&P%s7V"[4RJ1LL PjɫؤX,op=ꦎPĝ=+vmE^hyQHFO=D6m˷w Tk/^Id{d cڪDYe#Z|bW=;hWub7!! GR<ۯc%exD43,URT{o1U%9\nBOv>S.~rv=vwζ%qu/o7eU&lʭ+"5RW?uE?6t11?u.&*d6A Zm&FMYNz?`wEʩ"Vd uCZ8@x?÷i,e{I05ZaH咴+eq(UHe(6ZW2+Y`mrpA=s[E/i+(Bwh漽^d&B-s]٤\$zVdY?kDu;?4Xp[đyjhnj 9֢iu T+H=+#p7NS6I @LHW {\M<[58Ԃ΋ 3Ǹ':1,>:B>cs&-;1@dlPzʪ0^U+ u)CD( Wxx$r?LJ ݑ;xYRIsy5ܓ?v,kϝ vq\`H҈9EsGA6F!"gˏ#y%DyV]2;rܨAhtZrYD%9OAyO=Fck},$ ~GZ$E[Iq1♝dq,RAA+4\1FQqSߓ^l/EsZ< ]Zs/3U>aeU5ILtJO7k0K Q<8U-\jR"iUU)|D6Nsʤqv6c6yQ O|R"KԬmf[$F cҹ{bwVwIbLrHܘ[)8k[%=]䴄 cYPTWa$c)<1cFb7jy2LeIr_br?:7`N)67o5u]V$`E=N[3+ܬZ< {PEmlHvy"6v9ޫ =J[IDX@ Hu] f稠1 ]7[0~ja)QE}oѢ)]ne of the world's foremost experts on strength training exercises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation.&nbsp; Chek says that because it works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive).&nbsp; Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.</P> <P align=center><STRONG>BFS and the Glute-Ham Raise</STRONG></P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!&nbsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;reaP؊ I think that's a lot of it, but that's one of the things that we've been able to do here which has put us ahead of a lot of programs. It's not that we just go out and do the power clean. We take our time teaching it, breaking down the lift into phases. We start with the deadlift, then work on the high pull and then the rack position. You've got to break it down." As an added incentive to put forth 100 percent in the weight room, every May the coaches put on what Dicus calls a "strength show" with the football team. "We do all of our testing on stage in the auditorium for the high school student body and the community. We put the spotlights on them and blare the music it's just unbelievable. Last year about 700 fans came to watch."<br><br>Concerning injuries, Dicus says, "We have been blessed. Over the last several years we haven't had any injuries in the weight room. Als