JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================PK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z`V5FB@k9 c\$fmIy'5m.uu WpsΑݘ̥a3=FBeq\╂Ɠ1\'rU &#|16W^\Mp6\3GNB l!iUGrp+F7,/M+o[CNQǑӷ8jCVcuk8.r0RKi,XS\2Co@0ݲ9 95c` bSj# "RHn?+ID-<{ʧ* 50VIk[VݕQ#ڴb@К[hmn;tJ7}M3lao쮠cW&~em31 ͓1Ŧ$Ho9b95m|k@ ~5gҭ5[c@jބ/+ЊT094rl*YDFp,ÏqW3!>E䒲QoSi%7&5# VHN#@ԺJ-zjםSv)5Fpp*V,RMc8F_NJM vxDfin-OtP~m,=˸cem9EsRpPR_̻ᢒs-01Qoc~[5lI(j~,"b8>i4C#E. Fc$ռB, potential. Core Lifts are the "Big" exercises which work more than one muscle group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and