JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?*DP +W9'hwBrO5Y%!loQlF*! ];Iz\ @Hod3"#BIq֚}ӿp[C=f yz\t4޽A>PֈB݀j/U9>eEv#٫|X~ۯrN:z0!-v~TTF9]⍀f R3M#֟/Xc==JqmqW&NÊ⒢T, f;N ttu>U nOA;'EUtkSAT` aԊt2MP-[ aze74>5+|,J 9k-gILyֻK$8\vnł@#5ݫM1bH kPnDDl{JA bx\ mABLTE%6]OYa}N$;T =֪|t60ʮNA'#sl? 26pMp#pḭKXxb$ 8%k*psLqW,WJX%H:sM-A9$PZ?  h7: c# #WiZLV"G$#ӽjoSGnwe@Y{q6x5:P“>@;N+ :fg}Rq*n,>/ؤ=VbF+.x `+hEUrle!FE.`PCm㞕cK q čbç^٪:n1>HT>W*KBױ=G75m{u*@,F7+ T&m5X2MtrI/xՋz;"732H$%" x>«J3GjQ-TS8ԣT0qIri%$^H΋X,=f#!#9@DT6㎽`ʖ eb-~G'kgOI0"W{wڕ:2ƭw!<{zVkr&̩nH+f1#ڗT+ň 2NsNG-Y4V -Io V]9+eX"x沑 S:5$E8 ;.Tm--ݭ™ku+6f:(S]\Q.q Z4Rppcj_eczVv.qw#5|#)n;M<sdϡ;:;4tw1oƊ! F1ΚF%o?kY-7~AYVfY_[޸s`]I/T*AeP#F]ATP3R\D0flsIo`ȿ7Iӌs5UbhwKx *R`3p Ai>l~56:v#vd$nSOCpp}źk2Ϸ+|f:u]*rJVHR Z,[_ `@d&ܰ*Lz͒Fѷy[SIYT_9 'ҫYL$yk/Z+܆U9ظTt\yXNT\uٌ`Rm LWZS3]^In^9R87oaQU/NV 9f$ @Ijt K2v| YY^d,DknPvOֱiZll"2s[xzD<ZI7F^lLBp@ _?*>Z[=pF@9p!NY'%`J0AA{:UID5la^ha݀4I'Yk3.;-fD1U5&۹zĭ ':6S_{ֶ!Ud I+fVH , 3ҴcbԳxr*Zgj6 < ySq0BI0zOy䱹 (eWO8{tjor:I<~TV3߱T 1;T{OEhq<ti7c  9>X}o(Ӽ,8kloe!b𞞫/3#'5Ft)EcYGU ʬ( HILٲU[Wi-*ʤ7=:q\+OS`riÏjlh `ď­жhnS)_'қv+\/à-l_81?\F orlJDY^$VSd 7V S5ԑfs0Ĝ`t֯ZfEVP5 ʠ2 i?*0S؟zT29oJ$N\mD;Ztm:yQF`vP!0 \v>/!/!9'5B^.g55OOymm,A=Ix'ҘQy ͹[ixұ+?m)_Ҿ{v2s߰W-W i޶:)}ac4!sߥ8T!ySjx!!1J<7uvL~|gIq%E$yɢP@'(È8ڧ52ɞ uS}+*RqI.ҊdƣKd{ZHuF.= s2snbqp}kB]~W_V|-a%<ڦvFZ#M< s1ɜ QGmo$1ILm}.J _U)Y$B1REp2*pwHu[@8~BW^f4Mt]DvA8;6/;3N#b8R4lӬMyaE=vSۄs%#}Y",r*}NBIY[ݱTXEcǷ"\cV>jYQA~8L@pxkýF<_ڨHrW-T(ǐ1Tn&7rI5^5P "QK7:9gZF3ޚJTU u12^|UiIIP#BhlUezx"(>WONY|fU4o"[6{U",iՉޗF\$~LYvv #@*10b[ķ%$+-[֛%Z RFBү9I@T2AǸ{O#v,=H S&M4{:hz2Nve+ީ$/CbH]|k?n;kYZ')!%m'$|Cfڹ&EmkHrݪ 9װmA8qⴭF++G{gq^*%H'Oκaʕ̝:_ z+#gKIsQI7e"$TzZcre߉R*'4L#hZꗖ[kP9\DNvTɃy4.VMkRb[Hjqc&kɮn{˙~AVi:jIh42)AUKd^q\rl4Gفx&Hr)M`!SI(Lج81_j2N!=(szhQul`C";CHqL"9 "HODc'Ue^DGMpeV{2e2w9Pҥ嶸qzF !o%=3EqR?Vbce*P:bC7 i1Aq)"̟4rDoʎ I$t1o>It is now in-season and we concentrate on one body part a day. The players have five days to get four workouts. The four workouts are: Shoulders, Legs, Chest/Back and Arm/Elbow. The elbow in the pro-game has become an injury prone area.<br>SHOULDERS: We do an Upright Row with a 5-foot bar, Cleans, Snatch, Snatch Pulls, and Dumbbell Shoulder ISO's. We try to isolate the three heads of the delts. The front, side and back. The most neglected rea, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as awarm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline