JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?0hJ#$ .UqFRX SRXfPmhGu#=*9T́H P\8槵{#g3V+}jv,oc(\&x\dI 6Kr(%;_´WYRSlJYFn$s3T%B6x>=O+ȷ^ȥ=(*~qcO,8p2f~{uo/pU>3+%3_gffxL/0X13]DEnA\bERK" !@YM#s}jFϥY\drA,)q2I=i9g5iUA;G,}+:.{I2m3K|"Q΃|`vrJRI|FC;Sg]gJjե3n'k)}3\9a0p);P(clG3[k^i:Զᶲ*FE\IΘrA+G8 H!*-锫` ƶ)5∟R pAΥOTi:IJޭw @bm28Y$Y:5i.TE Ӡ?CCʶ-z2):/յ9Z[Qqn۰鞵utˉvI9Px-44֝f|3۞.tf3gg1(*w2}1օBQ͆ Ui4AgfK$_*:Ob4Renc:)q, )C6O`czıKd&KYtc p#RP0K!!eU]8j,G,ыX!3h0U@>Jxhh?g!1x9 gV@#Ur@X->0ڂlYwUBj}IeJlS!MIo}argr+T>7MFm#w%U>·5Ol4|C 1@j's LxP{tNQى>Ua|XnTR X5(79 )8%Zh6sv{5ާO*r@ǧsΆ]HeRT14 %V'*#VcbP\gດ@s$Y9AvZ:vWWƳ#^>\UHn$y*m$ ҰoQDÂW"gktbP0jc)98.om$ʄ2?)7M:xbO ?Ao+]譭F!eic,4qz'c;YB;7Gd=ݴWlEuglZD$⳩h:Os zeV#Ҋ6UFw9ПJe^{f;(&"CMǜn;5"$1+3Z$>B'FNsbѥNOQZe^^AdK;|Oη8g(I"$,dUnCM 9,ÜD2iƑ#w$7Һ=?LԵyDdPr1uX&9'kn&I$rASTGdf ļ0@VeCsp&""F jZ$cX5#XS'@T7qMMp gqܾ4ۋxK&gp7fkVs1̀;:sie:54kyJG9WeF+,M %cy9U5 O1#e+GJK;ԣTۯ֡JnZI{5ʵ.t$81?JELLzuJh' #,XӭH/#Ǚ!pp8$.^W2[o4I˖,rуO=y75d,)S۵ohR8p)=7ݝnct^V;zWd bՏjx1e9 ䷔ǾGaԅ89&4hݑ2#XYċwZ+ Am$MY}+G8n<֮GSss$dg b8˟vp(oίZɧd(FkYYjԗ1F'ҵtD$ܬ%eZ I T ulkDih6\)'$ե9w5jdvj{\ub1 b{f!}]pZeZ0Q>Jh;At*}.M1UV`C9U!pT֗/q7a4q2Bdi,7OF-n[_Xw93'<$V-">zG5~rTӲFт9>gV$u} gvce that leg extensions will strengthen the ligaments in the knee joint. Do Leg Extensions 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Strong Quads are of benefit in a variety of athletic movements.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>LEG CURLS:</U> </STRONG>This exercise strengthens the three Hamstring muscles and the tendons which connect the Hamstrings to the knee joint area. Again, there is strong evidence that Leg Curls will also strengthen the ligaments in the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Will help prevent Hamstring injuries and help develop greater speed and jumping power.&nbsp;</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>PARALLEL SQUATS:</U> </STRONG>Parallel Squats were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or that does not Parallel Squat with straight alignment. Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from your program. You should do two Squat workouts per week and since this is a Core Lift, you should vary your sets and reps. <STRONG>STATUS:</STRONG> A Top Priority BFS Core Lift <STRONG>OTHER BENEFITS: </STRONG>Monumental in many areas of athletic improvement including hip, leg, speed and jumping power. &nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>OTHER EXERCISES:</U> </STRONG>Lunges, Box Squats, Front Squats and many other exercises will have a positive effect in preventing knee injuries as long as they are done with the knees in straight alignment.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=center><STRONG>CORRECTING KNEE ALIGNMENT PROBLEMS</STRONG> </DIV> <DIV align=left><STRONG><U></