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Sᗊk+> m5ڻI:DOCoL.gm'ЀN}J,'s0px? =jԄdQWWFEmDžtS]yg4 C\(Q[N9 _Z(6C]ƥj[n̸dv^tMROc+coSSȫ%KiU^Zʫ]섥@Y(.X֜y&@P h_OJ.3|Ǻ\!rA\֗t,&D2QQrKrN i73 $t''ԿgcЩ%%…7L*ChѕCDGd` u$L'E{\i3xn05k B!_?Ƴv4Sr֝!/Go=;cFS5I/\kkh1Rk+$~Nx'F/sKpl|)$k؎ i1ҊYyǨ +,cVgs&h8#eg7+R2w+kѯP%HwO$3M؏_O5~ivqi,G@-Vkeh,tT^ \Չ/cEp(^*K""\oDZɻج빲r@hm$L?L*kZ!n`J>9>c4YH]ojGލ2j CD[0tc#8-U'ˍ6v1JŸn>ڜ#1lU,GtLkKO+kkiU63^2(0#ּ魭weg\jյ<{Sp.MRǰ6mGy2G< k.5 ;mbkHO6ԕO T[XeBg:|1hz,jǚgYZ;J=3­چ!R+Jh4bvV/k61TH*Odd xW#:TɸwSch=3c^Z ſ }؟fcQ33!mW#KV F~ dpުPlw#NvoQ;S9C*lOQOB#"4Q^8'OŠ)N^*֙'ERؖ9>()ƐEICGQJ:(!NwD}`E/r=i㨢CQZ(!>)'qEP4a parent/guardian or doctor must be delivered to be excused.<br><br>Grading: <br> 475 points - Are awarded for completely filling out the BFS form, which reflects all the work done in class by the student. There are about 2 points awarded for each entry on the Record Cards.<br> 275 points - Are awarded for attendance. There are 5 points awarded each day. Daily attendance is based on presence, participation, dress, citizenship, and safety.<br> 15 points - Are awarded for returning the signed slip. Both parent/ guardian and student sign a form that they understand the grading system.<br><br>475 + 275 + 15 points = 700 total possible pointsyeʳO,'PmD>>{z<}9$S. *>];s*YIFkU;v8 U;8<}*/v 4e!\aލ˞?¡-# U}XpO^fHhej? '>I#*'j g }vЌ =@`R&$IJ"d!I{8Cjjžf= oFF'8S? Kok2NƋ 3dp=qJ,$7*Aǵ4p9ɠ b 0S=S q֧eԟ΂2FK@';9ԁv u`+~$g0YB(xFNFFsҋh-S--xvjԵFܟ=ZUq(qӰaA[l8Fo7ՎI)Gu HGsLFpGD #=@怫߷i$@zTf"Ł~?0:l r>h 4S gӝTgE1 2),F3E7O?J̏QE LnݞM$2h"Ӈ=(` OMOPJXʁ$$ >QH 6NxRI#Z(p]q($e8='cnQ@UF#sޔ!ڊ)U0֊(Ӿ=[Qk6[ɩ"af1dGL0O546c{y9^Y" o#Gu%*bwL 77a||W""DtUGy%rz:BZZq~1ove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never ound the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise yor heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better uAƥ`!$4eymL[]XrV^n W8 WګqB۠Bzқ!X8 Du/=yZ%PTV:Y?$W~@󦕨yL{k8C C'ˈw|yUj M[Ռ[L$pB=縟yvs$V0Zm"D$_2{68~\BB7>1ĪMs*E{IR3v>/%R0RBT\q mH4ğSuf?NBy@ rd"HБ%tR>\ƃ)Q撴MǏ6(ZJXX@VUbE^ @i.&#ԟj bl/J.5 y^o*ӤtPHG]!|ًO@9؜Â3)=[q;a|٬;%z޴//<N_S:CM|s͘=7(*5{iJ`i, , ?NcHO,#49|jE ˕r3"4)1ՎeBnE:@smV^'1GR+!e>y=ۆTRk+FA?àah#‡{~Z]P}zz`}s-t~'Z}QYZ,HW7{W'}?aO_5->-N 6 ?` bkSF'\>8s SSV)I$8aS$ǠXlim1@e5to+h5I2ۓ E5^<~O`Pc(A[I +IJuVyW>ZRf W5C|w$^YގgJ%Q* 458aŻZ-6O#u ^MҚH7TJmO2Aw{suqJu[%60I(XG~JK4/qyr62_Idž2FF Ş/rf')&"e/x1e($:oë|Wz`)sco6W1rj_#kisj)GzY(iZzK4"_4q\Ouu*ƤJCC$w6{\|U^{jzJ.ڕ(GHjeޤxc<1c._i;C*V]:tOFG.J@=M&*@Nm3ܸ܊ŸOp(JR┌"d~e~Kѵ&K;HnW1_\/ [oqYxA׌Wz.tqP笆W u;x[B!B}.U?hy"j֗7}K)dxO8hYjPƿjK'MB* zPBXb Awe|#ˉygWuw#ܪ eWSI3IAЊKwQu%&h:|\+I~}f[{9x<#.j7Qs]ێzOX:Q `/ȍ:T*j;s͗xug3?}ZGnκdI3cs"py724.=5sܸe?#f$ d9蜛Μ|ѫX%-1ڄ2;,Qrξ.- t&{V՚њ4rGDŽUw??rF12 {i˽^KѼ|zJ<^9YEYA? 3g{7?7g~7?guHOR1 [}n'qWt 3<e,oI#hr*"|c[po_ Yh