JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?zbJ:\EXsRF;b1m*Cf0Pԙ|hø-Vvju= +e'r3O[8֮?J4hXpޠn =X+IF"F&-ϜkH v̚.IӜg2/Q8:v2)hfG)^H xmk`Úr=)*#=(LY=*WzsNAvUޢ4BS(isҬF: S57ҥNzZlЎ+7gFSNiΜi?+uHGsR =v?zie8T2tRwF3f3ߧ1z´#کdq #jeߥ;Ώ=JhsSpE9'AQOZ\ɁӦI 4h2H -W:<%y[縅Žq$/1h˿ҟBj45{S:ksr*O5׾i`W*[Ƌ{96}}15c:uUfR+KejN!qڪR&' IWY;G4wQ8\d`ҦF@r1h`{Q>>,wqch,=[ (v<;QV+T*?ΥK^SfQuxS5P}TS|E}R Sc*dgp?Yw:c;#<i3w\̑sP7tSC\%IgZrOznz,^!Upx5n=f 3G|S$  }m5{iI= w^l7ApvK\ZI^01QF0eW|*R"o(jz8$窎t|1ZŠ1t*iaCl|W޺m_dHEGC4ɘ Qس*03\DjɯjqYK1T\Rkdtמx[yDAu-G~qV59g* Tm)'8jx'('38*y--$ ;Z Eփ`fu-$*1cAteF+_n+qָY5êA$@4DQP6lsբe!XJ4zHW֦evY8HcF@*94(ѨmȎQ +>tdNK+敢fbK:yZEn*.ODTNBВyI<9]ʐi/)T1+ش}eÑI+maogX#U䌒Y>{Ur_ngV= {d`f&;輹}#jUW}KCY8aS[]Ki8ҶL̸3\6=;×ڭZ3k_Vۉ?s n "ְi 7ZdҘUs?\Ӵx"ay18? a6' *\%qHi1s%[zV2ȩ-*9ȥ-Jϩӥm qqYU78B*3 djpisgۖo+rsdq?CSAWURïO"Օd͐:Mh4$rz~ *fЫd";iaӡ_QoCN_J+NC*.Y" pZWsoz0Q..I2:G ֹ͌L{mI*hQ lJS aI$eiyKe4X3Һ 7?7 R;iBݵ!xsb1X6] qq73*S`^3R/bԋI*OzUƠ0B[du/AZMM9򡝿 }Is8ڛL{WC%̥̐$ׯe}_Ñ}ט;Sۢ{*}Fkzrx[Sg7^g!=+u^0IOIg'w>oC-ˆbn i]ܢ*F>օslm‡^zPUlKkHe9T?ZchF?3XYJbxwgdcӚF^pqZS[Ap'ئ2G' oRqa#@6IrGnDc~p}將QUs^uoˠ9?6V sm?CZAy]*ͦ?ǥoi![;1X|W9ӹE`c9G'c6c)Fyk.2=iJPcǙ42D?柭]><ň{jM ;rߝtv"FB=5bEoqⳅ$r34\,nNkb>ӷ$DbhQFGPEP3FÐYrjj^  @rBdmcʑ\W*Ams^suZ*a?N}WEm [J Qy1D>Cϒ鼸ڐ5ǠK; qPCI95ulU0kVzZ<oXR6~_nOeAht#:~5nYQʩ VS#]tqJ'3.P=׀bxm^rE*pkT pkϴy}lo|Ցw(i]ڭSd<lzh-]ni])Pa/Bls 1:P ?.~TߧJ(=t7xi>)`L7`H᫝Zkq 9# zV.KsntZ)Bp{}+!@'-7Q;HFQ3O/Qh`Ҝ' cwѶAkj72$rH*SN݀ON  ]vjAYґF{BV?58VQ&;yhkj$*v q]p|`1]ؐ$9 9a̚4B! J['G^&/bLor9#rq#M!L->#?/`_εb# ~k;G0玎=PKQ[;uQMn6I=GßqıDq=JyҮRwH 卺gqL1zQDzfDҩDi@v=i4m/ȉ pMMhKkiط2Isd+`}8Úvޛ;m iN\rER4f,\K~Gc{ѧO[InWʌ~#ӊ#m*xyOj0i&tC㷶zTk]⤭}:q"s fp8Zm'<_+nu-9=4ʰ$@hgS?ZHSjL` UrF1Q?I8Bg$N C,_9<=1޺?6%R![oUR{^ ˫}i-hSfA9QMyeo{ŋi@}quZTYx9Sϛ`&FXk|7?Smd,nF%{񞆈++-XChMqLln6J#uS&;X>[Svld88W%JPHC9<A#8>շJG1BVB2ÓOZs\]ѱ-&,HU+T-a$a{[f5ib˻ OP|P1vps#ghV8!4vȧ^OJG4H8 U:jd !Ryf~ti\B"1zo,_#A{,fkƍ4Lk3z<7ԻB3u߸B^Yhcb9v >/A}J[ӥ)yi`sUOpϽ<1jU@ NM B94nƝ֜J7sFxK(-">nzx~൜1^U[E<}yۆ{PJ(r>*B2Y\ɈG͌+yJ[ y5M[gX"ӑ֨_Z)o,l8@9{ fF$Tz``gҩq/䐏9Jc?ßy-^eيVGrE)dR,s!BfH, 8=+GJXTaXw3_$[Ȟ^F(аދu` v|˳$iI Sq5c3DeO0w8AӒ Z]LDwû8#'cȢ'ZRރւrP9%~P)%p&I=0)sEց\ ғ4u-sA&W=JvR>i`i ^qR;<> ӃWOqmm4Tܱ#ӧK~S4Ɵ-j*VMť3˻q5}&aaK'zӧaBmNyF*^O^s^6E=yew#ӑXcܗzmԱsרRuLլ[*$ndD2p95DWD݅(z´Rpۃ0NV\d,/h6"Otp]I/`G5},|1,[K1U$Ҷ,(o#rzU., :[%H1"XicXl̉y<~q *ʼnVܰ ns\sA"+E-dn^qM Z "xc4*m\qE9A:QH reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; 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 Quads 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 perorm their Squats too high.&nbsp; This means tens of 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&G8 fr1\t&|89[4Φ'$c`'D?a^܈m 8gR02L,* Ũ,im7滸{ppʔaomV"3Mfx_zm+4Bs^&n򊴛y$]ˆ9&5L-ᐑT~*ѪȹW"g$x؞W<0˛nVm}Y NvuqdOaX|4lGMuP>k*mV.Ik8@¿%C4o( d|r:{/ʓlFI,{SrPGV6tkg$@]I=R.t% ǘA"3yK@ ٷEcH`[5l7 =#*նďh ap[4Wx$@Mz𱰱ہMHz]H+X8SJ% aVک85,qIFD Z~qATܞ JN&7F_ǧԪnE}Xz4\V] INL\ܛszXvV(Ē}Yk AM!i=Pۂ5*;܍4͛(xq Enw/"q L/œ{mB5E3%]|LD51 P ,d~PSp &T'ķBvч21E_oboqƺyl:ψܑu[o-^-*(`p!yp=.jˇ>]8Ўɒ(??ıf纺{zBӐ Ac$ܒ}$݀Zbr83 YrpY݌~hFD~dbc NBQ;x%> h|`;8RNB'1E4LW:-ˠ4}sO$'*9}]scʏPl)64Q 3q"(-D`+_cQ']rwؾx| iAZ'2d[, DhOLr=xz(=[*sQTiIU Ob)+Q]>veFyGn]ΕGeO^_{ Wl_ҊF296\2D2S,^O^tE|2[u^- [Nچ?~zӔɍgLjڻ [NPl9-nNbg.VPݢ):PI4v#bh cM,(I،B7RDgb6ZWEp?$p(L9R4(#AĨW."[vi#n:|ǢQT~ѭplJuNpK#L!y`BּQU!⺙/GON?/J{FRA% 䠟P 9 ayN >\C;zIP#q_Ꭽn}3ʆ