JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================m" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?aӭZIFUj diu>;d[I5 vI̦r!s5)ѯB?:`lԱu5OZLN֩""~u2в6@N^QRsؼ#]1=&-ڷg>iZju : ?ֳg+!ÂF5ϧce:-K16ǻiZZ'R @\dqWv ¶҅ʅRN)nL$}NGS42ɹ6F"θլ(%C {Vc߬AnfB{{S!=ɋiJ8#4TwvSpvgT.I=Mmp3Z̽43VlPs]:u&S>2F+&o5H"#<b趴)HC.GE[U6p< i}Z\ݕ!SOR["@²$P$m"xӧJҐ<spH J"ԭKpS9c׎)-%H[?N*fQik#X#cs4FCŔyGJK!i{,ʪT:}xkK5 J̱ ȱ!o֜}e, [DB99fW25ymIŒH 1U*f8rIHK.9SYTkt: !YA +5RI ]hshV_.A ޸ c:e]$zvݬ%0WxWJҮgg$P%! 9Ҹi76vSwf>G3M&s̶ n2#<{Vhݜ2C` U'{;sk`InL]{c9˩xS64 K{3"ᗍmyH 0>yJd,H>^@bTpsR/]T885WUmě ڻ,MRVTtY5变@ rJD4v*Zb)EG6̊䃎 M#I1vvMVD3WISHsl~J^Ams,[pPJNxR;h`jZ) YJGThж5m0AlTf^6'~iq#S@ bWߞ{ ۮ7 1M= FTy&eW 25 q LT`MҪ*:cүXyC̎!qNz]xiPmOC,G.=gos֞_mŝc5kKƌ!~5z}U2zt)~2UWws<[KeՂ+jN8koy{sKR_~On0F]S&N#շPCr"_r5h Cp_W-u4\aǦ+6O5HEc8RzRLkE/u+x¾z dBe 0g5~!  Me,QSjn< B\X+zHsՖ|Y.Iҡ3*HS}I櫶,k9G\W,l JqOR*V*CK\8ıU9.̄8Hiwצ==NM)$,I8YB4SɔؙtC%͔ULu-r(tKMG4hmƥ3)RzVD3u0 oDZtltʜ} ߩ LsU5BDr)O^zիtF#яWHFIB? ihC-a+4hs"Ł$~4(RR%ǭV啄Ȯ s4J0_k6fٯ f2{qT~]9=jh`oc$9%h/5zVj G:IJKZz=4ڶ F{˙y%gL9'KRӚc \V;) 7"',P8:Ӎұf/G;A"Ë2rT#*|*9;6GWL9;( jHT|AV==EEWYB`T޵@FZؖۤ`QsQdeYrqjulWZĻynci%l!QNR6q*rR诮5[O$?ΪDIBeסWJėMdTU"8ZhrwgGګko$'iȈmp2sP#)X4g<1M#qM0:p]!E}+lNKWCFSfMW|:мYLdh]DB+ֵm # I4095fMw~ԭNg"?t9zW7ZK`3EAF]=G׫jFW'7Ogb@, ~?ΡM6cioqW<9\-֭(|z8קhƟ#.(O?6\ y3*>#R[DZI}\lkY'!An85z)uaI \SzTi2imYHl$Wl3>46Շ8G-xLXAad the chest and lock-in the lower back. Do one set of 6 repetitions.<br>The fourth exercise is to do a Back Squat with just the bar and press it up fully, keeping your body totally in balance. Coach Cross says,  cheeks to heels. You can use a snatch grip or a closer grip. Again, eyes on target, spread the chest, sit tall, lock-in the lower back and keep your knees over toes. Do one set of 6 repetitions.<br>The fifth exercise is a simple Bent Over Row with a flat back. Start as shown by Whitney and bring the bar to the chest while keeping in the same position. Do one set of 6 repetitions.<br>After these five barbell exercises, do 2 sets of 12 steps doing a walking lunge. Whitney is using a 10-kilo plate (pg 71). Notice her long stride and back knee only about one-inch from the floor. Notice the position of the plate in relation to her head. Eyes on target, be tall, spread the chest, lock-in lower back with knees and toes in straight alignment.<br>Whitney went to Plattsburg High School in Missouri and even attended a BFS Clinic at her school.  I really remember the Box Squat, said Whitney. She was a three-sport athlete at Plattsburg participating in volleyball, basketball, track and softball in the summer.  I was excited about lifting, remembered Whitney,  but didn't lift as much as I should have. <br>Whitney decided to accept a scholarship for softball at MidAmerica Nazarene University which is sponsored by the Church of the Nazarene. It is an NAIA school with about 1,400 students of which about 55% are Nazarene members. Men's varsity sports include football, basketball, track, baseball and cross country. Women's varsity sports include basketball, cross country, track, softball and volleyball. Nearly 80% of MNU students receive some form of financial aid. <br>Whitney had some knee problems from summer softball after high school and went to Coach Cross for help.  Whitney's knees came in on the Squat, remembered Coach Cross.  Th