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(ϹR惕՜zi3pZ yM m'GR{qHY+z#EQv"]-Q|yc!1YREqQE!}XZϗ Eky>aS$QV D W#r}hɝTbYk({IU\= RBu" #&N`-d\Ev=#|Kf>$f?1]͏Ɗ+(E2u\e]ŎX㩥͊8vފ+QnSWx&krs+vta]c=N+2\FcBp:vے]%uVda]Ejܮ袊jsy to reproduce. Please make a copy for each athlete. Suggest that they put a copy of these rules in their locker or at home in their bedroom. Have them repeat these rules out loud in unison. These rules will keep your dream alive. They are a Dream Keeper thing. Just tink how great it would be if we can help just one kid raise his/her own personal bar of excellence. k 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 and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>ld coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.'-])Z2dXK|6QbblXb ?fakt>#ɟMq#w*`'53U>pfg=b*+b7;-1K 'm-j<7<%- 38夐xě>a5ly]`8 $KHHpm^JDN?!L{ʇJE{inj֓>$wn?E v5enVӧQVg$iSUD_߇U^P(е4@@Y8[. EBHͽK m cXS!"&v/uɛ9G;&tÙ"60+N<̕^9¥FNjnSc4ƥcVf%|8]k5;͎HF1eh zUyX2QSA޸Ȱ"M݀j >&(ä)" t'Q""ȧӥ*,صE,Ybl94L[u]x򨁱/Y2+Hՙ빱]GBݥ5z7̡&Ǖ\P?ðMVKAn~ g|F) 誖%@ѵ4@@g#CfZ"Cv@cήvGD)"`vd\He%B4ŤUZaF3w5i%1wn{[zsTz׽9rAQ>APz5Ò7:D8Ypq$6$sS2WZtSFFޫ[uwМEԥon:Z a UXPXP,(@@@ҵ4@@0yCbѷja7TA257)O 2 P?@"M{w'V 5ˤޫj;T/+S657D׷j?ɱۈ>Oe,l?d؉;|"2ݵz#طV*@@@@@@ӵ4@@@@@@@@@@@@gd,PP