JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ăR tӜKքn%6>J_, os-F S"&[jPJ@;Hr7cuf (H;T**=i(pqC!)s24 q@j#|ۜS7e#9ߌO<iyO)\.x@ _FU]ԟ\TGqTLؒ컌N'eMg㒴sȠvFN$tnҲINb8 Ч@džLR|<&&sڜ<ҫiK{ fp\6_JCgdw9Ӱ՝t dO3T=AZfou|!T#޳Kq:ܜ )>xaI;q؜.;z h9cWgkWA 9( hNjuV#fBZoXL=O]L+v.hՒG{7XGU%*X%6?$ bi_]`XIk$ZI$ E Vvr꧊wiqjB̧I=sR_n$n1h $4\4in1c7i`52}T:LF>cN+zL(MAս*DgE$R(WP2PV.eBKUR0j^GmG,BʟZGPs#Jڐl.;TƩͧ 1ڶ ]I Ny0JMI;NZΏ&q!Hs^{oios]l;QU9#gO+шIRG?:}Bz{ם@m&7(Hkk`SX|xo03ӥ; 袣QOWiZ 8߅u:G8SKNGY붭dY`@ݥWʔ"vBc@:VŶ"nfEMc\ⱔttFu ;pݺlf:ψ%TVv3^w /u F.zא|DY;$񫰌ʈXu95D&ÅejIAJ͂3Z3e[=!rs ; ]&"&*\8E!Hrk4(@X881ƽ+g̵B{w`[^/Z`jxH GZdq?J%O5 RNÁ)^6>bB_eZ?s*@YZp8 >هՏ/NR]FOlJAF+G<]kuowC"NXe>syZ][R귒v7m FU8^Ae+y.LOpR/7»+NQ¬ ]{="Š#\Is> kw63?WSiؠ[{xqWK۷JUӥ.J t@̽@,C3\{i2)HXVkbk+'^d-g|㧭G&ʪ'|K0\Ϸ5s\4Ӵ9%QWjE=ziXMAWvGZ\ Ra!cL>T"[ouyVvAꢊ,#_*/s81Z w7ke1Ӛ__{I8P5MEBe}z$v\;|}Hj,bn8b$U.$iyaBKtvkFi]u1U%}cX-fH_W%=0+?T`F:WEB_LaưDU[$f|W;Y->n]rH<-p,kӯd(G zMFy^/cn[Gz?ÌfWFSylN'FAҜNg&v:fn9V#Gқ#JF`I)ہ^go?uu9  ՉJ 0uga>eޔms;/|%{*HE;Ķ2,R !UF_#,k:ROɝXcmF|eekLp_]KR0Gq^t9b+R11Hla u)oO*Ɔf\x&r`xu&}/P'|RVN[5#-CEVE%\EcOk Ua;ԡBqU'yڿt~4 7 4!7VaQ1\?uX+,O_jޣ#Y+3ҧ5%rR폧ږVʯ#*ssJ$RTMM-pqֱ5†8 {3"Nz 57y8TsJj?;jye]5뗢8A;Sy5`@/YPrA5}J.? [+#@RjW"k/'Dque۝VO-0e]d,rI 77.; ɭ{YUl*3+OAwndkik|*gQerp$]49P#<0+|m3O#jY¬i[s)u[ؤb8+=}+ܣe kK vκdy:S= A3Or9z6mSK-d *Ve,=j} -pdR9 *jpJ?u4OU#7Z,v)(c^[5!ÐAkuxz@H wSV5N٧qQץ\?#N}=3ko#9ypR1m'? ʦ7:G쀾F޼:ۭO))t].Цɯ<~>Ugeb~*Q(lVf+0{WMo E NEV6FK8;µ9yx[2A[JA#pTr?W#& +d2Zk[F1 c`lX^'5d[٤wwɞH>c𤒹^\g1<i Ÿʽ;)KyKzxpѯ4ipKV?uS唢8㚚1Cl,#-%f֍X?*#~ºbQ *SH&'=k Kh6E>WܞdW/o3'=jĖV]cUy&E\*#4A֛OLS'466ydY9(Bd3€ۚp=i=zRJq?l^y'EEyn/n. &55x/|?*[,nE[).7w<㊨#9˙hȭ xÓ0:t!֜)؆wc1wa ֦MS#t*P W֢vP$zι wWzIyq\t2\\<br><br>PICTURE 7<br>Senior QB, Kory Mortel showing perfect form on the Glute-Ham Raise which is also a high priority BFS Auxiliary exercise. Notice the bent knees, upright position and bringing the hips back towards the heels. Kory is 5-11 175 pounds. He can Power Clean 245 and run a 4.65 forty.<br><br><br>PICTURE 8<br>Junior running back, Nick Graham demonstrating just how low we go on a straight leg dead lift. Nick uses between 95 and 135 pounds. He is strengthening and stretching his hamstrings and glutes at the same time. Since the weight is so light, Nick will also strengthen his lower back without fear of any injury. He is 5-9 180 pounds. Nick can Power Clean 270, Parallel Squat 425 and run a 4.65 forty. <br><br><br>PICTURE 9<br>Mac Goodpaster demonstrating a lunge. Mac is a living example of perfect form. Lunges are a top priority BFS auxiliary exercise.<br><br><br>PICTURE 10<br>Brian demonstrating excellent form on a Power Snatch. He is perfect in all six of the BFS Six Absolutes of Technique. Can you identify all six? The Power Snatch is a top priority Auxiliary lift.<br><br><br>PICTURE 11<br>Please vote. Who is tougher? Coach Ekmark on the left or Coach Shepard. es that the issue of women lifting is not relevant these days. Julie Jestus concurs,  I m not too concerned. It s accepted by athletes and non-athletes. <br>Rachel just laughed,  Sometimes it s more fun to be stronger than the guys. Julie remembered that because of her lack of experience that she was a little intimidated by lifting at first but after the first week that all ended. The opposite was true of Rachel as she grew up with free weights.<br>Everyone on the team loves breaking personal records at such a rapid pace. Julie says that it gives you more incentive and you just know you are going to break some records every workout. She likes seeing results every week. Rachel says,  Oh yeah, I broke at least eight records every week. Rachel s favorite lift is the Hex Bar Lift with the Towel Bench a close second while Julie s is the Parallel Squat. Julie Benches 120, Squats 165 and Cleans 100 pounds while Rachel Benches 185, Squats 235 and Cleans 135 pounds. Julie has a 26-inch vertical jump and Rachel s is 19 inches.<br>Julie feels her work in strength and conditioning has helped her greatly.  It s helped me with my speed and not getting knocked around. I can also play a lot longer now. <br>Rachel is also very positive.  I was probably the slowest on the team when I came to Regis but now I can keep up with anyone. Also, I can box out much taller girls. <br>After g