JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ˆ X^RS2p3UlQ}«+nVt׺= M]dsȤ5B(=k~KM~mX.O05x u JteL^i v4FCǷ-?s$.kXb*'. 8[i> M0͚%6%`2)1UZ\c"S.*Ko Gf<~F$Ve0=X>q2"vƼbģ;GNpUf*@Pݏiogi>ŲZ5V`dQ :V؜YbQ*/g q[TQ!*=*643y,x_SI,J0qǷz#O*. ƔTb$'s>у$"#uO:(1^mϽxh@Ef- tuzPޭ^6Qq`=ja'-\cPF&kw..ZS c~=88T1^D͒qƲ5 m-s4i5kZ\ #=*OHL>TӔ2vvGe7Q$5;/NM`^ioV*a] Da®9qqofSU @c^*]FVG-2+pI^OJ{c*[SCTcZYm,pjk4b>0` 2H͞ M= d_i {UțR@ ek?VeE36zviҰ8 یVf!89̇b˞ܤnUwKjHϞV1rd ui#icմ;[+ ڢ[bـpGjŔ Ă%ڹ fB&Ӟن{ն$k9;XZڳjrKݻKfôU\sVObR.TM1q@|v$O3qҬ@(HTw{`cx&)"@2cM w5V62\ƹ#"3(lUP8sצdn0$(<3Pk'>n:מ˩zcpG5jɇ>CAֽ7BTdӜd-ocdIUA~BQϩC][p 8UTq4]WMK ,NI}[8Cq'"d` wfOpO+'7ׇPK RcIs0Gֹyln#rqrs]0LulĚLn61R֋R2^^m-8k{G']-gnOj5x2cZS $lǀkvǩ9F@LT{V. x6΄V SXdN񟳠g+$?h.^io3.^bBGZ6B;m4 F#+u\:SFAkABJ[!v@ho e hnH"*cNkSQ6~{¸Up:\ )IB:r\\ yDY8Mt&yZqllgjx$'zӕ#Z:(qԚ3E]:sSȯî*ڼI)GFh92Ț$@eVI@n{`tOb&A֬RҤYFSt>WJt  >akZ*Js|#ldFPjdžb2hs45r@otڲK|+70ykbS_ʽ4]uf;0Ĭ"RK} R^cK&ԁ?:9؍p }Kpy9Ajt&[*ZFVfmͭԳZ`EHh\+ٱ;O͑jӿN݌>u*r:c;v6U/vLҙ|LT@]r+{V1(̮hiL"&[]_)u5c8JǗJW8sԚӛ,T:\")ݹH'5_N)sDœ-2Y_ CEJlݣE `XgÑA}f8"6}Eoi21#7/*29P#ƢcԎ7}j XMKR`D+WNrqVVdш΅WnpұKTRw79zW761^Km,%f!Y;`.&8B|mnYw:Ų#{W mq%,dWOqY i5\ X܎LֵAh7ukNq:9fS9ֱqle?u#CH=r iIsI*f-ԋoxJxN+CܡNiݢ̢m 78nF1 ' %mt n;Ry&ax/a$+G<`]z%mKX8CY#+H03Jк GUdU$cbQxeVcn>f׵, 1|>T-k5ĄmOkD&tdl>kf5!]P~qzrMiyG }#Fr*LS+O+C+"HTV]/+h@*QRPogqZmq pXϱPR&F*=G598r& K[e5*}I(;K(Gg$/;E&,E4R##VL3ȱƣ<*jjڤjL YTW,.;8h-mDVn&)zƗP׵Ě85Ԓ*g/" ؔ\A]B׌*AOdZ4;-dg鲽ѐ$``aum:yn\VΧt[DHkR6A'Y>$;mYT8-'Zwx]-neW̯ ڝNU u]54 _ nju_1ZM&v.ilgcu(=njWz-ƛo5$E!zk+Z6xs4 V6Q=&6;#2Q&{[i {2fA)>on~WCrȮVsQV%-J<3(nWw t9"`ȓ!I7^V q;0@8Ԭ$FfRPo*&o c'9[-ȍ4޶--q8޵uT* N[G~,,j,xfVz Öj)&m`D1=;r^Q 0j]]lTlS[Zyr9k̙$oub8Aܭ$ڬˏa^EUy)h_]y{zƔdM`_$9eSW;E:1 nCH ;Ib\E {\t9q \l9^<3dX>K+mR P::TFC#iH05ˍ*;0i3Vkzw3UwWP!|ӓ]xEn`9{XN` {^vFTkNT M#d ("My 08{bM`힂m Dd6F7ڊd,j[ٝc Xmu;4`ly&Ku{lc v5BX,"FW.m֨]jd9,Ndi$[Nx2D֢*q:ް&4:a\fmey݋y]۸,#ѴbFἵ.Q;KK!|n{WD!xw ӖTy18|?v 0jckr ߭AlhtكOsXNܥSl$!3CX~o~fzk ֭5Ċ9\OQn~Emky-5ExɷSO4Anٛ" ]x1P9mj]ujZp˅8H|)u,7V><7಑\W'?5/gAu\-E$tt+0 >gyjԣ+bhWj/ ݬ:7RBn ]N#MȼG.us˕@7szjr]TxΜ\}khzɯK $p֫N/}KQXv)QЮsOx3}իe s^}p!Izڴ= )xc˫"` MVR&@T^Yc6tOo"q?f^qSκ?đ$qArK)==ɼEjڟ çwMfmI$W`xE=hNwpD@=G4)r19X o>!k`9ŎճuNMͳt$%y+WVsBQ2LmǠºOZ¢Ɇk[a2c\ +tXKQ` RsHrnkEjxVwz:b`r @{i.[]jpyի[(=}USO.8Hyut+n!CTe#TZa!d;ij֐!GPd&:iDHQ+l\$-\];ҹ*½gzbz X|>ש|Y{7(MŠ(($?a_=EDciu~v*$6djW!s(#VZ}(?(Fgr?oTT.ƿSOESdy4e˿7zQE( fj?c]k#Z(ҧ^o TGFp׿/9)'+(Z(?cords and measures himself every day. A coach could record/measure the total number of records broken per class, per week or year and then compare all kinds of different groups.<br><br>Other Measurements<br><br>There are many easy and fun ways to measure progress: Height, weight, body fat, grades, and body-girth measurements. The Tanita Body Fat Scale even makes testing body fat easy and quick. As athletes receive concrete proof of improvement, individually and as a team, the result will be an avalanche of positive attitudes. True Champions are built brick by brick, step by step, layer by layer!5JI#FIv9j3![Xltq֥*kC0*sGfR{TR9>+d ا'M ,y ;49tBhг@jK=qҩ:ISR$d;9抸ysJ1JI>>Ԝ F([lz*?Z1`=MJZcװۉ )XɨVϔ* ǽB,{ 9 !cɫsQЭ\'>U vUtX隡tƃ W2N>иNG =oN &?DVWQ8[y5*e  ,xa&ӨMI뚊ajÔ8EXt0:QU{shmehHBz| 'n.<=MYۡGCCz'xpsHI,$r$Mb\G^׽RM84i6c9V,r)r@QEξe"Dhk8'e衵J$;- ^H'+1inFR;uXM%UqƊ+ϭZjn7;ҋm& (N1O26O8'ފ+u=:tk5ԭ`oCXE {QEmBM~)%$QnyIn5,Q  Zo-= (n{PP`J(1AmOE gޗBI)\ century, American athletes were introduced to it in 1971 through Strength and Health magzine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat an nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters wouldoften perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his findings and his success with the exercise himself, resourceful equipment manufacturers began experimenting with designs for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for every serious strength training program. When I was hired as a strength coach for the U.S. Air Force Academy in 1987, my first day on the job I ordered two BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was d