JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?{X9 wc?9) Ao]ےr c+}IvųӞh%Ybw/`z6D9X8zPy n#&o!f# py5Q'c?xt51 pk"HřrjF85pw%Ws 3W,Y#EB9+-&ծR3s=\JیC6&]װJ2L֌J|jt奴ܼn%Y$/5-r859XS7sׂ) l^A!F'ksxF?tORT?mL9=3UkcSi4>dlI\>mZBqg$V˷&ȬY=*ہt4ڹ%;LOO0yҹ5ޯ$'TNfܷc9vRXڊfQ R(ʼ9+T%zu[e 0EiIzWk0Tː B+R@ZJ鮍p-h K{ Rk+F{'uˆ=GC6''=m~m0k?i]'cՕ`reU~NYeTKaTj7`9`}a?;1qv/ooʲ!%01jU51:\ UNOLV 6p g\xkZ[|Y 9ZA r+6?O٨?#g(Uyiٓ,R>dcl<'LZXm!#|tZs>$UTbJ|nyӍO-?۸61ڤxU rOz1ZL+8Z*ҢO⊋cOn`k,sz}e1GJK`;oj!2k72J ⵕjttQU_G$+卶{5l\n0GjMVA 8LHk.`-m i 94QJ-Q48TtEګFd!qy{=`apyOn^00GUm=w|ޘ? +*m6TccE6]# {Q[2F\KKo#tuBxc޹n]3ܺ@whQѳG̅ 2_k)$룃# 1)${Us8rVa,@^F4B1!@;:ZxLԣݣA7@YʟQPR)+6JArK*J d1pW;oiBr+K$3' y$7ʎ[Yv'LL :{dw5~s^1ڼ^Y`(9omy*Q5.-NWK02X#{f[HGd'Ҽe (zF't-WL3OR 98Ly *g 3ֶj2`QO`$^QQʍX`̣ԲA?_!¨2*;' :{[o|eGzU贮s/BO+X렎+6{kqO\&^i<rFriKjڷբ3^wkщDeY8({xXrr}GM]wK_C$ 7y}ѿU葸A9?z MyHl_ַvmI96uʶR35]gIO4G^zW->!XO5ܬ2Mqxmlmcm#yjNIj {K]b,1خKX[igBOS4h Q+PF,8}#QtW!+k-4':` ~9HіEe0h|#\Ixn]Y,ıc^_'tt{}5m`=0kc[=՜sX2ϼ)SL\|3= O'G_U#{)Y9w͌ry5_SiS@T[HXPFNA*>,36@CQ6p&c$M^5GA3pfw#Bn[ҩMN.2ٗͮw1qq) ؍{NNd.`ٸ7zx2*x=G[:~?~`P0'~K=W /ek-5gk[]Kю7SxjhS!'n ? 2G-ϙ#t${l$N&"մ6.ZXi%;]?:|vS1˺OsU`ӭֲui9DS4TJ_d嚋GYBú`Ǿ\7u~*[5zdd0z\r^⻍ .NGhbu[FsN]hd%cjr9)Q\Ƌ\Wʱ9wױ6:@#A#1AXPqZ&{Am6+X G=W?|LHrgwWik ͤX%\3#^^Iui9 bTsRЎ? 6y@{f;}̦HO%NFkoKS!=j)!'V]Gu 9 u{k%|O¬XZϧi3KoiYZeze$FPJk+WV8 o}=ahsKSbח-=ǫhKEr3$z޷'Ð2 ӬV?0K~Xa =@3ZCim`~%L6撡MjS^X:}% %\[AU7+e3W KFv6ƧbsUG,߿2נFZiL3^ytuH^NUpxҟp (DcpԨ!{;{թmg&tGM=Z:uqy8IU"fwv$R(PX(.mkc{mLKzM RV"Sq$c]\zwt7$Ry[O.N/6S;gaQIRNHm@}k?#RFGһ;GC &XQ)Y & wR^([)\FXJP(;18,q]čfu*E'c $UOoANq넻q/ Ld )tc`,yJ,}ִV{=A.uQU?Z)"6s;!ǪⲤ":t7B=nZYϕ##a)CMui!3I*:WL6KFpQ X ;=Ak76H?]^=KOgU>¯##[cNyߌ: -Z U'O֣ncPX7 Zй@r4WPkXBqԿZ\ -)іF#9gRت#9XZ1*qF=#ڕD u zzoa?5QB?2c~5wZюhYېDrg?UxWb0$qF+7条A,7+L)=K`gjV#p3EGP>VЃjoZw ICɻӧLO+2Ty!MQHIf٦8L! ph6˖<ۉp$r» EV]kkČ V̓3VksGvXD ux6QVS/Owa<{rr3E|H ]3Sw"b$j53.4-l9z(< $נxJC}f0uҡ;XfxԂ0#QRe lower back. In addition, the Glute-Ham Raise can help an athlete run faster and jump higher.<br> Lunges (Picture 4): Take a long step as shown in Picture 4 when doing  Athletic Lunges. This type of Lunge develops  Power Balance . Do at least two sets of ten repetitions twice per week. Do not lean forward, but  be tall with the lower back locked-in tight and with the eyes focused straight ahead. The back knee should be about one inch from the floor for best results. A straight bar or dumbbells may be used. Do Standard Lunges (return to original position) once per week and the other day of the week do Walking Lunges. This is a high-priority auxiliary exercise. <br> Hamstring Stretch (Picture 5): The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> Parallel Squats (Picture 6): Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.nk.&nbsp;</P> <P>"I have never had any kind of drug and that includes marijuana. I have never had a beer, ever! I don't drink.