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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.is stronger because of the bone they took from my hip to fuse my spine. I have no side effects, none. It s amazing. Sometimes I forget the whole accident happened. <br>Pressed on the subject, she admits to some weakness in the right leg.  I need to compensate with the left, she says,  but I m working on fixing that in the run. It doesn t stop me, but it is a technical point I need to work on. <br>Christi attained her present height and weight of 5-foot-3 and 130 pounds early, and gymnastics gave way to track and the pole vault. She began working at Wichita Extreme Athletics with brothers Randy and Darrin Bryant. The center works with dance, tumbling and cheerleading, but because both brothers vaulted in high school, they also coached vaulters. Randy has been to two Olympics and coached in Australia and Mexico. The two trainers are highly technical in their approach, and they believe that Christi has the raw talent and drive to make her mark in the vault.<br>Christi s best vault at press time was 12.1 feet. She feels that won t stand for long as she enters her senior year. With her scholastic achievements, she s confident she ll receive a scholarship in the vault or in basketball. She s spent the summer working hard on both, at the academy with drills, trampoline, push-ups, the high bar and speed drills. At the local rec center she s been able to maintain a three-times-per-week strength-training schedule where her training weight on the bench is 135 and her squat is 180. Power cleans complete her core lifts.<br>Back to school means back to the gym with her coaches for a more aggressive approach. The lifting that sped her recovery and brought her back to the competitive athletic field is first on her list to win her that ticket to a good college and vaulting coach.<br> Gymnastics was my first love, but as I got older and with the accident I grew out of it, says Christi.  The pole vault is what I want to do in college, but some day I d love to coach gymnastics. <br>Considering colleges, Christi isn t looking at location as much as coaches.  I feel the coach is the most important. I want a coach who knows the vault, and a school that also has a good track program. I wouldn t mind moving away, but I know it will be tough.<br> I m thankful for everything my parents and the community have done for me. I have a real support system here, with my church and friends. I m very lucky and very grateful, and hope that luck carries on when I move on. <br>Perhaps it s due even more to sheer guts than to luck, but however you look at it, Christi has demonstrated that you can make miracles happen with dedication, persistence and faith. ߑEߪ(c~ߪ(c~+@;?(w_»(߅g|Q ¿( ŸO ŸOE<)@KO<)@KOP֙hbN$`d(s+{`!sձƷ<80ƣoIRG/º^cӣxkLo6?Kǽh.rIO'=CFKNv^\ž÷"S n了uC`pNzEg e=zMuׁ& 7O7qiuճ|XcIinrvCG#An? [Ca?#ÞpGukm vQ>]뷫t`&4ZLDԍ$_