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ZB~uƼJ9Ѹc#j<6ʶQ8_ZI;I$')'"6PcVsB~HBSɥRA4=(ɒGҘzԒHT ڣ=M zQGJ)bsp; The Standard Lunge is probably 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 Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;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.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quas and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens o thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S!q6ܲISy0C#Yf9@3~%ʦܴ1Cۤ>e rcӷk*lj*9v{%b6#Ӧ;4FG[gypT736Slna9C(}!Gm-FGyu>ۤGv?#7s5@*7a˭DeIڰi+- u "DZ_%Y1pW4Hr.!͘k mo[TijҸ+k ;1a@nHT((6/@0RgHs r_k'7K$D$&PPCӒ?E[5b"wzEFݨ8EBK/t8\[_+x~*GɶMC1?UszH4W"|X[Mo2Jlqno᭤CEvȾH?ď@'Mk}w@Y'.SX=ҵ`7X_5F$40’H-SO!V"f 5q"mYʕ~jIH5c9˽Yd *nr<5c_lDцfԺZu*{ԶPn1Onרzo .8[G ݫx\Ft8ږ3*+Rtl5"nCg6ʦUжkĵao1[ѾQ&eWP؅K`P*l a¬͉vRHƙ"@96M‚ hO*snp$'P04,.=7H>h[Dr,p:W.0;H(SU"[ {QE$3g b=5%"5wk$gԆ]ZTYr6*pǾ}$Ie.A&zOuuܱeYk"m0֒^AJ Ѕ1I瀞լE7 4M>B9)0Hk80"| 4X Hu CGJXca]/<[# Z$6t;xS,l5|{AMw*A%6Pm9jbMX/U$ :oo`HBIEX {o|Fq=Һ1^7IJOj>zo/p7Pxcn!K`N>\x5Ih$}W!D'WkCWHpCM,`ˤ ѼaA*%Xj:H cY`@W${mj$5#*%Cx3덆_ڬrˁSaRAkIcASD<&yx^$ۍZZwޣB،+{2nE4Ғfpm:Pk/C)pL[w #22cPR;icm%WGY<\5sU}J툎%$el.AъWr{aR {e8W|Rl1ڼb9O; %__ (.v6'XuA?5 oǎzXGyҘV_N$XH'Յ4|P<'\Qe1}7vFҖ66&S&+8^l=Cpb_ yF_*ng{|G .m1?v]&HCF}Z]pmlX$0W溤o7xCty^+PPXJmgI5 lK$QO4xcnbߢq0Xc0i|p'&n ;jr_Z(  ҸNO͗[gZۣ10Ҷ^*s<e̱8+ #WΩn 6>+e~V&(7p^>"0-XzjF,brU&ۤv:m*Uy>#ebV&mhZ撟Z1/ k)nM[}v9[Z<:ery day they want to break records and keep seting new goals. 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