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This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>n their vertical jumps. This itself is the testimony that sells the program. The kids see results and believe. When these younger athletes begin to believe at an early age, it will then lead to nothing less than winning championships at Centennial High School.<br><br><br><br>" <brterceptions, one that he returned for a touchdoown. Zack is 5 11 , 170 pounds, runs a 4.6 fory and has a 31.5 vertical jump.<br>Another outstanding athlete is Andy Hock. Hock is a punter, kick returner, and was a three-year starter at fullback. Hehas 3709 career yards rushing, which includes 58 rushing touchdown and 15 games over 100 yards. At the state championships this year he rushed fo 198 yards and made three rushing touchdowns. Andy was also to-year starter in basketball and a three-time state qualifier in track--he hods our school record in the tiple jump at 43 5 . Andy is 6 0 and weighs 195 pounds.<br>Next is John Schmitz, who has been a 2-yar starer for us at halfback. Last yea he rushed for 1629 yards, averaging 16.5 yards per carry. In the state championship this year he made an 82-yard touchdown run, and in the second round of the playoffs he made a school record of 307 yards rushing on just 1 carries. He s a three-year state qualifier in track, holds the school record with 38.7 seconds in the 300-meter hurdles, and had 24 wins in his senior year on the wrestling team. He s 5 9 and weighs 170 pounds. <br>Finally, Nate Rolland did a great job for us as starting quarerback for the past two years. He threw for 2710 career yards and 39 touchdowns, against only six interceptions. He was a two-year starterin basketall and baseball, and a state qualifier in the pole vault. He s6 0 , 175 pounds, and is a National Honor Student with a 3.72 GPA.<b> <br>BFS: Is there are player that you are especially excited about for this season?<r>JH: Junior Nick Kolb, who plays offensive gbPhӏے1h7!gԃ?JqeSͺ) &(8|Ca2iv1Q!m- Pq~Z}7Kyn?NU,PMmʼn)8aRasUJH|׫RϽtYCw-|`4=JgF?qwZs[)_"|Dy%z@"{Qi̟|ita%fTkM]c]$s:G)QVOG7#JK3^9 =ID#/2\}@izb\C isj1^G!G^qE:teיI9>${fA7ԃP~좿 p_$4QVU'|op$gY4 ֻ6T ھ8O 푭2d\/ft'P(+ )ayԤDİOt/,Jd7ٕ*_~,Vکm.>5޴[7v 0{JXאM9P܉ksKK9MeU} zsy3޵cF@ۛ'eʼn'sN9zl<#<~/ }({f%vr@Xt7}Nv\qɾy6)Hz`wvIEX==dM(b0[ C,0t, d`mYEms8y=NX,cD~>[?:mFپj|tt@f+ӛQ_N8}V9GḟsT EauMOaciݿ;A rKPnCo̓t;1ni/Tmu?\\ߏYHd=\gwVd'`_|Г#|]y((g?=:', @]Dsr'?d_NKR<~/&l3X|iM I.o_PiЙ5*Ba :ZxS `6'l3w[ ++J}P5YK8^)fϠΤIEO\ ִ=ba^rB;OJmLɠMg,jK1I5'{zdd-E;rs+KuXj AH>w@b[' Wn5Uǧ/'BkED'fUS -qέ%X*kz~@S〒?H6abS/791Бνw,]wU܋ u2?jۏB‰]%48?D'gLԺƌ(]\zLc⨨lf?"ϧ5 ^ց'Ae<ӧlĥ@=C'*#r%?ֹ12Ʌ>a"I\oU+Pd{)Ia*WM_ ^^FSk9R]1q F%O% y{* 4ī|Jg"~p՜N4}Ο}pgEIU`E\Slio4QwfaLM )-hF6;C?+1yN z&9+Ѣ; cV(S# uM.$\*m4! o48wc*f|ͪu|4U?.DS}CԪ'|2-KT|8G( ш$[=~#brM埩[{߭zN)kƙ؋/qõeܭcen!C(Ij*?ajG£a`*%O闿{[z iެ9&(juiA`Lsau"zz/fwr3k"+/T/l>'X+2qWn5VzW ׻*,?"#$.˽ɺc(qPig5?PSM7d{׏/NpO8T}|rjuRum%g9Y# cɚUFyFnWw&˷OgՓW!v"v{ߏOWͰx.OtWOaƝr1t-/ľNԽ漟]z*J?`Ő54KPdmSU4Lԯ]7>