JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================5" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+u<~5p;|*zi>isPClR֑8=1OF8Ktyd B:Sw9@|@T BNIOe!E$z3 f _3|XDn7mPG "ϺMAa$ʳ85{+'L’2O}ǜj_ pi{%ߊ+ijmxey#i9\4wcnF=+μ^i͹6'S<s#]`iUe{l6ao:Opᕈ=W"Q 9ʵ>ԠOqcƫʁ<}9H>omcLv]զYx2`t! b1WC5q*;!Dw1oUZٓFŊ(y->/*x%qޒO\ԹWD3母G[FQ *BHP0*Idh#b@zu`A5ΈGXj78P楍p"hTfj>C/'O_zҳ\u5WV\~57A QTg֔IDn I?^)AϹ2Ojc2HNQ7AJI$Ҁ$iSңY)2t D}*Tf~*099?7lT2h$fA4Nqu$Ң|#2=X4"-KxvN8?;֫J<)Lv“L$@ʧ^3PFELޢahUrzT8iZ[-E6<)b-ǫT:~Xջڶ'1m}Z=#l83 qH94ic0IPq^[9#֝@ eՋ?Z#ExrI "I-մ,p<)ؕ+ ֟(Qѵ~d"1?9xy 6=I)%G#pCZ. 82~i!'+8kF`CF1tFvp={,\E@eT7@Mre'pʰ|\ky`U|3ˌ N SH6Đ:B;c➫-HcJq5džx8K?8 ӊ)TQH ?:dm^?V[/{Ɛ0VzV2HSM9*qi,"\O(Ӕ5m#-I># 8ol#ڢ8PVJ1iC{v=TaM;2/ʛ lvq1y5HƄqL˪r۲,CI'z+t-F5Ѷ|&` E[m\J&Z/-=V?ӟ үαJH^b{1q6Wqʎװn{g@'oךxLJnlX_h ghZZ#$EQK M+ԇOM*!®*ߍ\4=i$425n-27`#"pA*ArP(:csϽT6'H|wm]T%6$խC֮Mga&!~FSΖU*X2GNfO2(f' 8G;lƧ28RGTUZ^7)Pڮ6>03W"egȈUW-t "G[_nx­/?2yvi;|j[#_AZbj2Ƿ5!{-LG< \,S31WUJۈÞ,f62=HngMdW狄=Es*21ǭnus=GA|:[o`cu'iBZܶӍ1O^y,wy7Vzu:-K8Vu} 1 kf f1Oc;(Z\o\gq;˜GJ3\-uٜ]G|{ys 0J?V13z/>K"OZ|5qGj'ˏ.wI{׾>i4T }ң,{.- XWQ&1 XkM?*lmS\r+մ=%TH$/?b3 ;礈=wҳHؕ@k35a榵—܀bMD;eãs GЃ9e$/[BBOJmj׳6̪unZpr.ϐ]4|yʙEALӧ2[wFymv)V';+TKr0*#MXeڤ}xo#$Kpxj F.ާ 0AνDn-@P2z&&|Xc_,(omyeoltAp֪HTj#-,eZ6ʚ-$;AP6q&O419jQL.nEu*"ϧ(gng9N2r]3[%o=ya|Z6A]RV9.eh h5 57y.thL#} CJ未 Vnsk@;Tpl*܀{Sk$v`ZɜV1O6z.U6E<նh2dn䍹ZYhvzUv) ~A&XqSk).aiA\52v.Hb4asΘ-01W><=\lnȧ);%N((0mcs< -ݫ#=Z+n98 [7!POaxq~[N0>aۚ.d $۴^w.c5ˣGR@#5)U.v@Ղ.ci:pc1 z4Z! g`=64%SX l:\T8_SxkCڮgک/}|ҡ][^IW3;5P޼dBJ@WOM̸BNec#ϨV|/qW=lxG Pu>TS3{!w:Vܩ@@95Y$ =*iyFd=? #`vӌZw34dY I$GåI~UORKd $Q?VxG,%-QaST'u 2pF}zŽ[˩fvM]xޛ6v(ddZtV(Ut#PIC\r=4{i#Z隴M(Ԧ*;Vct?%>GѦBNpGmf$ W..ڝ!xBUϘFuow93|T*20֩JN @1:A/z_M Hn*1PZW}\RZ6[4v+2t~Sފӕ\ Mw8@PGҞJxOcұR[W$( 2ath~rIƳ9`qUق *^GCSAtؚ[;5e[x8+#hUT!oPy-O{9##4 rO~p$pqҹk/jV\ |(ֻxR[4)yeeP7j q[QyIv5Ҫs}IRoMMF3V|0VI{5Ɏh@ ?mO>5$_JƬ~ ɔO@`H#8F0HtS`'5LfFm"Pۂ{TrK33`TIt&h1e%S񢝦ZkIq ߅;u(hF[W 08ݷ) jްo":SsWh@r* RLM}:Vx*sP Ht /lu mD*}t/egːOqT..&*c௮}i*y{WSxcƘdeA;Namw" o"%VSӶ >;SՇ1\wu{h!_]\r;q]<7>Rk>dW+E(=:vw@#=J9r@ҹ<ٺo!A #d#/;2Ϩ86#㌕V]FPA'Y lmH\{0[M#ʨсOW$ՒscP P8+fzh']=)6FF+ՈMCޱɒ6g>UMR[£EW;D&m|Ȓr.a穪W>'RK 5[FWc?3n@"}sv]p@:R4p;gճR"s֩IKsHҌv:n h^ DrP6p"7RZw ݓV&ܶmیH4s0]CF:sx?tqfl0 %eA֥(j{#MS2qں62˴36yjiBi2{zWAqomMo \wdtӅXeecQ\1r:(̚ցI`w j¼RHOxX9$ѣUu5].+H0+@Hq {W1b$G&O&<9>nFO҂Z>ղ )R?=ؼ;wwqQ}zkT& KhOy5I*V$86)˒M?㕭K~TmF|{Sڣ~eMYz2]cOasvQKG_oM3ڦ}+8l*O;tۀ{k4S.?\$<䇀5ICFGb+#JvL%  R<3<ע^|<6b9V oYn>P^XwkrûQRU]4iE3rmSmn0ByRE+dbAk " Ui.ԍӭ=|It!pUzWΙaW=>_rx\G=td8^R F;Nj>ao%K3= v+xɪo!03OC<'MZ@S ҙHɠfiC8BQE`3Ҋ ȠrzT#(({֜>.)lzmr7G1,oS^Og0{w*Geo>L{VmMK5.HO#T./~5q$ muqtU[i zcY8Sx΢ VV& E }Mup1pO=5h`ŀg]7oOM}Pv`<^sy]uvZt`1N+"L+'͊=sQ1᷏q `Z 1rn>lbGҁތ;9SqHc؎ H#cO&CIEs ՖX'cDsӹ6<N=P{]u֏kvw:'WF9M CEJi v(+mc8#/zwJXRMa{Q/v; sԤMEƒV,mdU>j.-ԍt [wZ3j%Ώuiimo Ԏշ%3b%Ȍ)9;޵iˡ^Ih\$MzX}>%IT-D:rj-Qs KD4MdCj AXWFOm*êo&rq[Ig+ZyB`?{GF5qeV?hc&:Sf$dsM<Ԥҹo)O< 1¹=*"8 f3ElsR2S(coxvz֊ d.zR֜B:Szr2)6Fg.ؤ!hP;TÊj@o~P>h#Ҁ2=(7;ezUanѱ0잕l8 VdcR[u stKh1qQaid Ta +&OҵDӭ2{V=HW%yPYjwVWdH0@0y W"kx"6~^"3ڰ~:dvKjm4Hd#ɉQ54߲Z5wWl*Ҝ}cZLŤv1C@}s\-t)|}Gj塒Z3=6 ʦ$cץfy`pZ#M=c{b#20qV coﵭ;NθBwR'}i r8K+qr*us;??tV;;it뜾eKtg+ؚhsr[l%I|cQ-Ͻ+`gGҘEdQHGdTN9\d=cG8/qOUaxIcF6;TH8.z( (AF; ] cI+A|:sQwmgn1` M `8toPōV'ǯʵxRPXZd9wW&48霟ʹ˟p?*Zrۉf'%4fj!͚"w g*6\?^!b8=NzThʧJr6Sק7%H$91)1 'oLu/#=i3&n Jv9#4 Oqf#**cJ s=FF)Tqv8)2)q) $Ak56(\pN:r:VtLXqs6/y-0%H粒}ğ6+ t Vd|vkϦw-4FK3c-Zt73ԮX?aI; M#3CM0O^xI-{f-2H X_sBǰ >9#ޘSޑ v*LkddgzC #֓hySձ88B8@'Q4+us*23Xww2fyBp~c($s]piʹh:w͎qsE$noӘaQK1cۓ906o=hQ!KP6'9,t%'QR4{)wE7M8=KQR#robably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Poweo determine their eligibility for a T-shirt. For every 100 lbs. over 750, athletes receive a different colored T-shirt. When they reach over 1000 lbs. they receive a sweat suit and plaque. This helps motivate kids to reach their upper limit in the weight room. In the past, San Leandro never had a 1000 lb lifter. After two years of implementing the BFS program, they have five Varsity football players who total over 1,000 lbs. and soon to be seven. More than ten players can Power Clean over 250 lbs. Prior to 1998 they had one athlete in three season who could clean 250. <br>Before the new coaching staff came to San Leandro High, there had not been a scholarship football player in 12 years. Since the new staff has been there and the team has been lifting the BFS way, the Pirates have had three scholarships with ten current players being heavily recruited. 400)<br> 175 lb+ Clean 16<br> 400 lb+ Deadlift 6<br><br>Table 3 March 1999<br> 200 lb+ Bench 30 (3 over 300)<br> 300 lb+ Squat 34 (8 over 400 and 8 over 500)<br> 175X`V QRq 
Rq