JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================lK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?=O3q[:BY6+q ŷp{k|CvmehdɅ'qTXT.kbsv"w9Tvr0x$*)FzeX[J07 S1"BTc<mjNHb@E`]XKqq1kV=>%qJ}=ڝV+!“Enk0y\M`H$s\IoQp,JG̻y@{s.ouqvy"M _6uheT$2Jm̠k 89]Jum88| P E# B d*~+kh;o@Q)-s!8 <]#E~@\!ӧ4MMM]ZVbB}k~}m p 'm\9y~#?[0¾rN:ƒnr>@+nX/5A#T#u#=k㉞x`8<7e==(]ǩ9Vc5"GRNy<{jF XP@rߗJ\j$9KUпP?+Ro 9|Ppt+ΝcnKBǾ_]\x23 y2V3k51y<>^=*G hZ}BY6Eq@r~/Ri)4<[@8nI;-]{n[4nb_ӛVC[`A8短Ri*MRT21jqc:`$u m{9cCIbۗeg+Rjqgq0+qMn\TІ9⛒lc澍uO 1^ ml}?zZ[w-wq{'U8p}Eylu9У|d`W I  8ꌻ/U?f㙠[kC;[׹Ӧ!O&Lz!WAG^\~csbkR䂜NeePw)ár_ 1),nl*4ϴLP4c^Ch ƒo rO>ƺ*7JӍ9Osm¥7{ZoktdffRMj:yj*: λacw\WJM왴pIjMBJ~՚$RYILw_]|[,Bk4<_˙IV2N;][ydblJT9_ϊR\s!+mKNMpPaF5l+0ָN (݀gɡ9U5Z4U%ώK_E2Kˑ}kV#hm@=::q 4N ~MzfmykݼvI+;~~}µ5$ާi-ѕj#t (V+i(3V-6EmgrʤI0VA__ƺY%-,uPW3wn8MK4kcķ5UZi;~W^OZ5k\)ONBVeA:s}j!8.@Q*c֥N7|jdjȭz^])*v$`K/0콙Wu208ǰ]8n+HU'xG4 1>T;Ӂ'枃f=E<@`Qܮ޼zy %H*è5eA3 +?Wg+=Ѳ#+nNx=GZ:Gz٢9Sj XָׂrlrҚ3 {kvX>WrIE Plwh\r*QO'S.rzV񂱔ee!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.