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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 perform 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; <SeK1/IZx_W5On?o}y)RmחKjqpBE:KVfu'"&*]“qGJ۪qa*)U-})1O *[^P!^FHjp;=eڎ/ă}G܃b_ co46r1};mȡZ?_\{7U&@rn$'>Gm08LCJƫV59I@mendX:Պ_ݪGѹ`)~9Vk(mq :>yݭؠQsBsO+__˜/]Ӭ,Ѐ%=vN*8=(/ÿ._D4(5X",j;޹WOѽ-1226zϯ6AIćUSoÜnyomeX²YUp_z2wyoNla #3^c$K /٪蕾mDq$VK_БUt'Gf9}^yHm(QC ](Rt[D~Z<oIEo4_14؛rGrNPI˫mA36u igF+_$w-,bn*%c)?>xZ9әc~4&q)itV%_?j0;FFoQry|lԿqC NyYc}c_o5җdı8 rq2̟'nZѯ%,眤7BO#0AkVkbEOȎ~5W!+Zairݿ?e"L0mSF#s?cHsۧuvңV1QV$!l#/*(@rQcUYTηih0Z}^MHaJA/ 7?f9t7MմH"Ĝ?l6Gbu~WFe > M G??ݟD@mYnn藈ʵOP~}?/ԫ2Y,b)8&bKo˚eD:_nͷT`<FR}FxJkz#o/%$jEN>ę?utB>Ȧ"N%Yzg=f[徹8"(G//ЈK>uXWKg2),@JQ`M!$Ӥ:zh2^OvB6YL11\IDiA$v^e60|Xk4P~bR3q'EZzg IR iKm@S}$ Hnq'-K$ |M'(?/OOu:i"``bg9oCD;rՄH/t0=%fI"TbK{+_ߏ,tAI%4⪣YORw”֖$/GAVN-$,ϣjU%0ܕ~1c B̴eG ļ-b?,Lf2O~+J8OC/A_YwN(W6ra۫k6NBFv2kѼm5 ,HSQBiY9lRUpcJtn;r*1ZU BG4ʅ"H#,s7d($%{U{y[,8<ĀF>\[[Y&\Mv66u{~Y'3Ego \1㨌dZie`@n_ EAP0QYf]/.wsqטuKpmV:+C'Tq[~ ][ TeT˕sxB*t}[LKiM,U0фT5=5$<`vor3sj-źp2I'/{1Ʊ?Xo#UM ^}=~zfH<l/̝69YYm?Iu|KV}8Js]a`9,rpgp>F'Ib9b['ܜ<atme LUu>N-,yN;eF+(M -ZT|Ai"n Uo-b@>Ͼ`Kj02!2.AuS̺(֯)# "a\5ba*sבP#:uƟI<yաH(UDv:FԢ@+qՒ?GVt?'_ZP8m 4uAO2%~M@s}~ԘQBjoEokfY:ama} "}Q.\+a'OQ BH-}v8'lo~4ugKƪZC] *{=Bi4{dphVR=Di6wo[ԉ=}FDN>-UPNKY/6&]7O1UXDqog_ʺV^v-.RG +d5 ?_Yvu~?vo ,8$Zͧh.<¿Ew&7P+#L )b"pNb4>^-=k̠E$|?U%w ie1| XA cu<|wmbEѴĕH#ƛGq϶ѣt\D:lգ