JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Y JԏJ[W*1U`#5qR*1=)s9-Eeq[>.Kפݕ⹝JIcN b `Q^閱RESԴY38==ih,^s^5T/t[(rR$R ^ #SRw)-%ROpQmN5 WqXKo}jqYۀ2sNSgH_kbyVn eUFN.zub1[1?Q!,q_ÊPQa+Ua>U~Lf7U!"Y9eNFN+wtAd܉Ԗ7hÉ!$ɨݥm)³1Fv2JI9Om#wmqRE?z-l.IiŨ4JV01⺽>RoS<7J=4m9-\͢{zo\uӴ}B 4eri/X=CkȄҸҫZg]"<9wR:&eV2!uAa G ҭEg\IJF2c^w5ɱ'1]CɮSs52:N$]rD?Ze-ki$D5 toLūvщ!kc?2XGo\% mr7p)\ǯ2nnn_Ͽ·^o9ۘd0O'p !x{qGB`dci|`RC"yW*y?\"֭#qzj^?+~:{q*&;ZGطA I& 6 ߊӂ;qu iɒW#zD-^Ǘ}6Oֵ;kzX㷏20v~:}M5}SX݃Af  3a*g7* ־"_j0¶rH'p+*﹙Kzdpd)ǩo+U%C/M[eYo.4.kw_]t%V+}kri˴q1d@A*.4V720A5%{mgm*B|q]\2rIzPxٕ^R;&(qj74xJ<һ2JGCcO@qkfFN+Q1y Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture 2. Do two to three sets of ten repetitions, two to three times per week. The Straight Leg Dead Lift should be a high-priority auxiliary exercise. It will also help you run faster and jump higher and will strengthen your lower back. <br> Glute-Ham Raise (Picture 3): This exercise is done on a speci