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H{J()hqפm>Vhcy侒1sCxό1|o,ンPsRgfiYr$R lli; \FmxqLnN։Tr N&CqdD`1J&diOV-2qEމ%Ň=? ՋȆ ) Sp<\Yԑ U!'Ez8׭ P7RJMe,CZGi*a#e+ުtL'NJ1ޝ̉Dd$(QG;6D9A8(ˌT,x.(?EnQ@gR]v*-= Ӽ\8خJx92 ͏gQB,$K8ͤ۲~QL+i~ x-\ 6QP6,22)dX0&(%}{&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; <S:q@cΕ^ZCQOڔ4@Yx'փҰSgVFw +Sñ P2ioOS ʈ B*-FPw$?Egd.?f\&^MCi?X-.i0Zr6Am\+VK|;=" WNHٗ1ʔz68Wӆ4'ҞGzb%"iXFQu Ն_+հ6PI;@pڣ}RkY=;흞Q9~0?ˑ*~\&A2[޹w~3 #*Ŀxm 9i5#Mɿ~' $uQҋ%ܬG1g䂪n+ _%Dݷ.6@M޵`Ч74-;˷֛ v[Kym%)"/"/Hw~Oo>8w:*|MKW6:֏k'Y@9i^t?-?tU5R}?Y--#ٚЖ44冚tAsi 5?Ó.)GchW1BÍ1=CiW:zl8#51g?1X@VZzR`{^gR&d)q IofH͠KjmU dzų֛#Q>h/ ܎l/yRAT"ąɉ4*mY)x:Q,~5oulV%A#noާ#4e[kͱ'wG&%5$Q, BJWA;'Oih)ڝ]U/S bMW.d9,ԕ:ma,?7*lƙ[rZF(vJ?.EtE קFl#i+$/ >ޕ.m%~G"QzAזn*IKx5Kb Ӑh{pn ܴJƻ}, t8@۹,17wlV^=k+3~]iR: ȯ ։?_~kѳK4y\;DVqs&Ju)1/c<%`kFu(0GyMneG>ś|_$ ` ?O'߭HZlV04wkPQ"^j[ Q͒<~;Nt\V mdf5#88b0\n).ySCs I.cr1A LsF4ZE JS - Ҹ`Rk(^cn;|ݼsyP2%5|OÆ5k^/"䞛'Ǯeھ9`*~,HZr=}26knN75[-"6Aߒ|h ~Qҝ3Y[,qPT2991G_TZq,RXt^]0B@$vʛ7!EY!T}'9ƿֵS} y!dkޯ55X(PTt̿.ͨ6c _UM/rq)?,ONX޴Z+TNU%=Ⓓ8*v;vḪ#exTBaZ|M  Se;TJ㨵 5܂z nƝi*P2t4/ˤTzVXv0]nhFM'؎jy>55$s"钿խrR'-j9~͗N2H,@TMIs}ag/cxī3Ƭ.n.Ac98Zfk57& wC(AeN^w{Bu'xX qr$D$Jfoœ2Adee2[Q}юhK}O{9^snh5tmX!U89ޙg[F(,' "ujN*Ȃ{==ʢ̟R1'mS1! p0ȢJsOmY-RDhs< >m͗MZ[lI1lSjA=v4,j 5nGs")oevYt,pp`2 !* <}@TLh>ҭ[UQe*akQUwJ؞g'~h-oqe2 "nv#fZ7Gسb{7˷YG $.6Nb ) cVIIg ZqTwD[d97X+6xD,ʃ,dm%+*]5.+w\e\D0r%JݽAv{Aks+