JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ʁӊ\}+BQncR](b ncڗcڐ?cҏõj_õ(Rz.~TAu˥j?.~](;Pt=;tӥ'(ڐ)qF}JgsN=qҔ)A@T=G#(E t@c4@=Q ?bt/@V^=/Ð uK"_G(uG=>?)]B&2xP:{:JgO#-EhV{))Z Kp|>GR~!̛YS ZV\1j:f6xw5-Qf$pk7M ?\c|_;>!]mWBO[2d^#qI5n2[HiڍfZuW07GCCVҾuo1͋?$Џ_C^6 lJ<}h]j1ڏŽ;S&)i( B;RP>GGm5%`'|˴c5ym$:TY(a"@{ι*N\PtԖ-vKi﹞49O5.EўQn=+ Ihg8 0Lc}5i #NH$zpqWatef7; pQTPu?LIhȍ%cu$k52kBؕ gLbTP͹, yO V{]y̷`ܞ«iՔH#Fhq]\Y氉#iWwCYCTsKTTV4|9ͤh.[5˺ .Zy,WBSKE!=rG v=J8?oFMN\M8F .Ԙ(ǵt"c۵GG@ ni{SO~(~(xvJ>((;QQPO#rd}Ida hX|uUb Kn\$#Ӵi/-Nɐ)%nwa.WS Np?:!fEE,NK!#)WIbw\rԂUwHZ7M)ھޯG +#TTO)r8 Pڱ F_b1Q!i*0,DZϧLd@7$*-+yi=5&:=k?%XM4!V(/%-ٚm-E2,#YPO^B%P(Wg:+ ^yֻhgmEGGG[anԟj?c۵zPG{P )H QjAӥ ӎԿ Qv;QQj? ? uoֵi5{>RQUL]7F=4YçkWz| w.Զc**ŗMOS[̦1Oz-YQw5fe$/Tnob؆9̜TͶ1}qVhj'ۡ]R$vzٞ_+IJq"JiâC Mͷ1X~*ܓW(x*n4mfEQTcUwto $e,.֖I =z ǷjRrI;WxR~?}GjGځi1JGjB94PG\(ҁӊQJ? ;;QRJ>ǵjǓ(EUQ=[Z!A +fKM"Hqy5H0OO9yO$i|ON&2;d'=Ziuhʡ0f#x\˔ LW}5gٜ#?JUT=J3{Sco54궳փZIB=Wi#ߎp!L(ő=+HTʚzKdžgu9..&tUA8;̀++m<2tNzmfakeޝ6,6cS?=MA{\%1SmF-</Cv|W IX6Kix"Ps'qEpF.,l0d(dX@'yo[ycG8mLtL*!IhRv_P.1=`O2iGp*38ic1a椌=꡸5?d {zQF pIkVm#QTvr1'uNPXf Sp=Tߵr[;>NJ#FsZi±At9($0UH\0@dvfYaSL0H\v4Xͷ-q$` 扮5eYe.#zRVtu7\Nw/zl!"| >oJ-6g̠֘Q J\֚>l!5[A-˯ 3frIdYIi$bOryF}xru\a^O+ R-izZw +ӏϊ5+/>`${=s! b\LR!H 113x0:-BCgS(Y#`@?1Qg xȤ1zlsMmȩmmgw$DsެiΗ픞\zKdw0k3Cǚxge$zeW1ԁTfEGcB/+>DO?vwLR;мyI^znR_Czy+)Ҕ多4V% $܏)-_NSU#Qƍcd~*՗xQD(N J[g{Vr>GP(C ]Ͼ9y}ܖq1^wT)o|gLn;ymn "rz ~=<Ec^@ #4n'Uy#B@'iSFGN=i!EP/N*Fd=XΚR+ȯÌ ($qĝ$;GߙW9cj?g}-erA[P>h7VV#?++4ͧhMҚ:8:q5d?8>Ұ"h+r:4֡JmF|wiqer^A,(*`N+MK0?uxWK[V+>ֹ/։.o&S#T02(IhE ($y@/Z E/7.)ڔtz'nZ sm+E:q]u V̼O>:^Idq1ʌIzݪZ2eO ,bH\&@$ԂUM2hV/!|3aAQ!#+;͎ԝɠ*:DF~8'wjF…y#BZ<vƚf&.e`|0 z_xo ڠIcɌ-5_{PIɻXƺ|SY˷RA8Ic^;$sZ\4r,aY#_ErֹmtԔ|Gz#joEYC<=sVUBr.j~-z''3~_LWCIv*t>rs7%v_Am2{n!^8ȭx4,v!_Bs燬> ?g )CmLz)@f#Q> ԫEV"4 JH4Z|-mK$֍qFC@}qU*{8; gtVFUh˙V(nwS4dupm:F?\,LzJZE?vLK[+Ě%ʫѻt\S4PSYr@'iӮ+$)qW(V1x#/#VFȨ,A}j/ >Bx{?ndzJpT3NnX9't(W$G1*C`Hc0z ң!?\989<ǥWC;Zo~$u;q'?#^\atט\Q :}kSq3ŏҚf3|?ד;wc]FMwoHW7P퓭\]e봑 1=q]$g;V3^)6#m?̰D{_5UsdKˁvAKuaY-su4 >^Gf> H;P#xu\԰moW4GgkͅQLGM k Aި}m> i}Ldž/>?Ue=Gbr]^%&/o$HST֝S()Ǖ8z?]NQ dR]a{.-R-`K 00ʓk0PϹ~\-`f])aOZqu=ߔ.%iJ[Q܀=9B8譌(_j8={~#sQy%m:/Q>2~T<K5)Ƭ%&.d}ڕd^)c!%F99OR0 bqnh]+',նs3?rF~iTe;kOuo- L@ANzqTkZi]#{Hbې+ܟ{U>*>9akXZ/mσtG_3a}8/־fqM_B4Eޗ@/z`!'> 'j`zΚБW\Y>?MX%'N>:}@i2r9 ??*"eP91-Q;"N3B5 |FOS_}O)ZJZs`0)֐ ځ֊Z@/z(`9jA-nO^GGT Rg ݷTj.G7^4??*zi?թ" 4̊yֽ6y _a,ĥ3ņ:ʖ/ m h!2:W (j? p?JJs@%I>!+ 3muDZέsxbDpK& 6+ӎt~U(h~TJՂ5y].UڣK HlbãWgh@CYv^$b۳潔П& 1!FqZƟ)siΝ>p>mČpvkGD6sEOE ?and Cleans correctly can add great strength to the lower back as well. These exercises an also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced ad, if an injury d 6w' 6w7 6w& 6w 6wP) 6w9 6w`4 6w 6w( 6w@n 6w@%Sp5g\Zpw>ry-+ E8_&P*#?~+MMF4 jr׾Fg}lj@a#k~}؋\oҏ0 [e_KGYNvF|z`-nX}^P@0\l,yzIW>QqAM^:&2LR[Ce{ ?),p nhm$4H:1c\Q {q\qB10XJ+>Jf'Aίk $$xQ²'1P NH'^C,Y4xx cφ,zOe%zw`2vZ擨,1!tCQxs`'SvH O U56\FPqUC[)}21sW>+r\r h3y3S,<3 FQ>oruN+5@`}.u)d }l’JDPyʖwS"0d% l1IɨMK.3D~Cݿ 4y nLG0F*{a4[sjO;H0\)^?Nj(7T!Wvݥp ~,R7v6sH@20K lՐ5jq%D`4 UNe1^5M'IAt[.[BȟX+[U>ybK{ y?/7cocw-o.M pBA2繷#-Ģw4ausY#nGlԫ,2@)ӿ +un삚9OL%l?_?S7y~C_4?&?Oqw OqZ:1ul:~UGr~rcp;}8\UGv^ߐ kAGb-ukZcbRpG(„mSo-aWjr@o11mG˩um dGXp=clN k14>y/k{;"j\FV1FsuM[ʚM66*erO)zY\GÐtef&}jz4Ҡyq -[%+Vy7X~Mރ#1XƝCdtf WΛ9IE֙;5.;cC-67&'&##<~y9|L4>u?Ȥ'!ߛ,\ zQ׶GM$9q \x'fp)7;z{Hdf6LO[3*rΓe~ kE m+ i? LiK,F7J4m2Gc+1qy} =5[A'0͂yAJAJVP:ٹӡzjQSO/)r8ACl*G7 ip%-+P|"uEw0; {e2 q"x R)~I]¨>O~[ۛjHrq_4ZommQ)Z 됟 pHcOIONdE=-lС~9VW-&I9椼k8TqbHSJa:λ=COUE +Z /S!f7Fhi!BZq8)1TF2K {5rw/+jVzMS~޴DR0 TdZJkPrߘkO{P>t%i xK!QRr01>y{,(؟/O K.,2*HW˖rC*:,9YϹldgaAF|Kk]i$dp1ueᒩ|uwdWzb#6N0R*F)ܖyGywP~u͇yCNXXӹ$_/xy8*?}o2R5PF'%޻9xySqy#b~k822ܟb)G1^WE~+<#P%^MXAq;VZDP `ԣ5̥ͥK;]ܱˎHn(; zQɧh^oQ' :94n􃀶PPld1\N ~Zin(lزwiY= OPm"@a{' 2(u\:AoK(y[e,_5/RXKy.Ub ibR$,bBS1sN6cN^<ÈMۆ=C6D:8GJW]]>|AdNr9y5Oc_`/8d`n{6IyUKe (J㪊Ab+˙yYryG8<_l1ʬ{c?3ΐz#Cêz, 7k;F[t,[zqEn00.>Mڝ@k> b=Fۣ+}wЗPĵ̗Sj0?5њ_G^/o$ʃ˜]q61~XWő@W7Ӗb_k,xu6SԮV9-B/t臨 Zx2ytuKWykX_*ݺcZ7A>[HBq_:votzsbqˎܱq$. 7In- |+?>yӾJ?k+ƬXERyO^XzO1[ٮw_H,=W,]VB% 2Gk 5i?*˿g>+N`I$INk2g9Rx?=g1pŻN -|r8~]0h}^ضɝ'd2y?; ,NhZԹQ\u|oe?J/2jzd71/8"q$1o~)Rñ9p&">%?d$B>Bmo[6plv.H߳)"OT[BIȗG&#Vo<;XKX ޡP,V>SȽ?ԷCBZ~ӻr$ql6ڶI Ͻ>{[:zw#zKZD|?Oգ p.TQ%k='&[ҼV=yKTK/`FgY2N]Y,|GwycvwoH6yi`ʧ.| W|,&t;q1qie"6֎3ipTz լ@$ 9g}*e+ $vaG=vlCW^dZDSLghjgUr 裿$wހrb.o*lnBpH8Wi15B=@0gp*$ So*5#h#R䒂3RWΠ>t`?L~aGQP)#$CU`F_)?p "z3H"OM ߒX|fFޑ?IѰ==IM |JA O~O|L-잛bE~D2ri?zxH]YcJC~װZ̈:~aDb`1-#ӧ9#Wz7zoG[5e:+5f'|#|\[