JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?*B[?JU vTo"mUQ9›4>GU"Hj0u\ߝgΙ7M1gS֩AR8拡r'Ҙa>[T2ҚmϥjjB2})EO" ҁiRX (4vgZduLu5Ê40n5{l+xle{ڳd@ⵊV2wLem"\S*̞M~椘HJ uec+啎Mrzïv毘ڝǥfJʹh% huxs^jvlTk($N*=J-EX'ӽ^7gYlz|> %}Ba.(%9!iyݑ Nq0jyډ*rX¹y&ۉc=C.p=ǥ%ŴsyMɌ\)st ~Y%C3׭s(p7$=EeZx,-V_̣KHA|w))qx+kQ5*s֙(=+ӼC-;# \n>K۔ufx[l``u;U;ך= 5: -s?<\l^+Q„cHNOPI5tiy⊙fb֫.o@5W =knMe2zyꕔVwӇٙ~~SiQAZ9;(wbHȬ]GI:.#2>PePkѣF2i`RGB{\eљJ6->EhHWsG$~\O!#U\μ2|q֩Q^5UW% r?#*$yHPfF 9ڪ]cB#u 2V6mwb ++\FC0;cPqԒ+]>Nn?vr3ڒUfj K)XGPr$z|5Ŵ1Gqh.t"Qn16nZ`T9a= v-.j5]Negz5Px^Sg֞e.v־ۥP: `FItټRz3G:?T%l9\EwvjWڛ{P qW=%ʎ+JʢteiXc_`մ'Z^6[TV[XC5V*QM"du$vNPAFM6t1rzf<"ظg8'oYɌ ~3E4DZf@8r1!xKr1WwB>7d*+j:w.~04R/7O8+&6T@$&5B@'zܷJd{( di=Ws4xҮQt-S0Ww4x~D [y E ʮ:@1&$Q;K5jIk&7*A֚ݥfie~G^MbW9$䞹hfznYЕC =UQ7ԯ:KLq׽Ikv|Ѝ޹t\3SIvjEhi $NP݊άEEXP%a+=.pr0JUK`W\[*!=y@r vO8=i>^7W:Iy֛>q溝RAkl6̱5cN8[bX7hGL??Ҟ Rd,]wYu2o%2A Wڡ=uNDQ}IVf$ !k|\}N}Mee2!w=i.EĀVUƠF:Ġtz@vrǥC)%sV!@}j(B*MuocJ(`sr> b'Ս@š*ҽCVK0^F. vW*-3ò\iwWnڃ=OZﱵ) J*G_VYH-n Fdvl:sXrK6rEqqj@$q#eSo+qi2Fi"|Đ~+JH$}k/L|vd9@vWF}Npт?+-d(Ԛƍ@bE\ll Syy#SMrH׷E qW-l㡪vGnCEytwKcA4S]y+Z{ZYﺉֺ6OV-Z˟q7$lVD. O2%`汥9:+Faܼ)N=A=Lv-,mɑI n'=+Q5kY:g]GR%S^yEEA-.v]@ݘaKF\%w3i5y 2p$Iaxcixi$YQ}kF*i>MݛG=eZ۪+xktXgvsZ[[1&{A1++)lp okKmuyrȃ'qUn/bA+]G@jIܤXFm-cpF>%{_#mD6zC'*N@<'e_*:V {PoZՔS-yWCz^Sk2RxTN0zjU::ęAKFur$$zjf~Ru\rmpF~c*^&Sqt塿j.(ѓ{Vr1Mr1[ R"و%fStLq\Ʋ8,3|zq\ECEq{Tkc:rwԈ.j+қ56إX+L|Xi<:%S&]e41Gݽ$򜳶~ҭ-|!#SLSЋm 1uT:h˚S@l2?_5-׼xC^>W+ 1+1FF7U?BiXӠX^ha_4 Kt8Yi^*^7 {c6kyank!o鯾"v{z 1ߐT8?#VzO/u5i#aPlҟx|OyH+ OAޘ~V8?J3Sț+Dz-$pHHj|6A<.O|y9+1}t(FYlOPO4fè1sK4S3E|BɚVE(J)A\'?ʻZ~%Ǎv``yk>X5宵1KG * Goc\7U׽%tfQтfG$z,-|ym>h2~*,a9HI91y~B&[yfKF'wos^CR@z[|GCy$d(F$g_ZJ;ȀPS^~ywIJ}lIӌէpK=$U*GB= _L_ֹw-:Eba&g=p*Љ+,S kykkמ8I- pTj1ʗօ_4di=:fj"=59?]ۯ_w^+,. c ft!Ogท  pcwE*i?RS,A.x#+DEF-j} oleeAlcqZ 7ZRMCw`zJ%lrED&oj H>T~{csU&h[v64/ɍ Ž l`k<S8jzm{Y[}ECz6WqX~B+- z1_$M|tƱ,D+yEf'7R[(QugoȎRrOXl(iQY|%dOOkwQTbIt 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 area, 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 a warm-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 Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.<br><br>BICEPS/TRICEPS: We do Curls with a 7-foot bar. We do not use an EZ-Curl bar because I want to balance the elbow joint stress along with he Triceps and Biceps. We also use a Narrow Grip Bench Press, Dumbbell Triceps behind the head, Dips, if their shoulders can take it, and Tricep Pushdowns.<br>All of our In-Season workouts take between 20-30 minutes. Troy Aikman can do it in 15 minutes. I have noticed that guys at this level bust their butt. The game is more precise which makes it more physical. It is a violent game to be sure. I am just amazed about how many of our guys just plain love the game.<br> If they d