JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================c" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?bSQqiMH0iSSQ|K^j_.e>i5>iN( 51JB\i59ZiZ\W YheNҟʿAR>aج#Ȋ"`XDivQ*tXis "eYDts)WejɏO.`+:瑑Ά КN?] >]*AJ|Rh錕tMFQ2CEK.-l#EKjF"BW%'gtd9ʂ~f3(fNs\fΓFO:An4~ꏺ=OCnֶ"MJ KZANFiD5I:A~Ĉ X X87TȍmsU-ˎrNDPNNf|JM(. CR7c3?y'KEcʏUCq4 @RwC D|ΗE,έ m|[\kZGAd*]{*Y4i PFFࠆ"*MGo{̌1QԶla)."7Dz)HyTSK,+r 1TM9hTp#n[yi1RۘNIn*TVpU9i]ʟ3yk x5S;LJ;d29@Y"{U7xݮ' ik5- 3h!UL#'b1q\ȫ?օ-d!"UKf a2Th|̀2IT- l/@Is)Fi? E9O9oŠ13ޤ1ǭ5!lm¤2FԎNԌ_βDaseюJ..N )F1e> `n10GNQPhUz5Uʑfe{TBIkOL*.v,'$n:` W<&B1֘DC&34m ~ Qg PFx i&#e; cUa=:T1E:wc )^8'{UbXDr})X =(7r:HY=H\O)cqwZ`aF;R*/nG4wB3 ^@cH8 z~UҚppSd`OպI ˓֕ʀ@B0CR[<"h zBqEp`150yN?qP}EF_o4`Ja둃@ =sE*!*b(`IZrފ(%W$sN(b,G'&( z(8i=U! <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,