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It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.ation who did not leave any stone unturned in preparation for their Championship drive. <br><br>The 2000 Season<br><br>The season began with the usual two-a-day practices but with a twist. Practices took place at the Wisconsin Military Academy. The team practiced, slept and ate on post giving the Cardinals the chance to really gain an insight into themselves and to what it really takes to be a Championship Team. A sense of a  Team With A Dream solidified at the camp as they anxiously prepared for the upcoming season. <br>Proper preparation produced tremendous results as the Cardinals exploded for 41 points IN THE FIRST QUARTER of the opening game. Coach Mach and the team had put it all together, and they marched through their first seven games virtually unchallenged as they dominated the line of scrimmage and each opponent. Once again we see another dedicated coach using the BFS Total Strength and Conditioning Program to turn things around for a school that thought its Championship days were over. Not only did they win, bu they dominated their opposition week after week. All of a sudden Necedah was not the dead end place people thought it was. Students, faculty, and the whole community came together to support the efforts of the players. Everyone took great pride in the team s accomplishmen the Year at Hamilton Southeastern High School.&nbsp; He began his duties at Martinsville in 1996. </P> <P>&nbsp;</P> NFL s fastest player. We at BFS are believers.<br><br>After Kevin s sensaanthers fought into overtime. This was the perfect time for the BFS Principles to kick in and the team came through with an exciting goal line stand.  I m convinced our work in the weightroom and our Be An 11 Attitude paid the dividends of victory, noted Coach Mach. The team finished the record setting season undefeated, 9- 0, and a number 2 ranking in the state. Individual records also tumbled as Ryan Seebruck rushed for 1900 yards while only weighing 138 pounds. BFS added to Ryan s durability, his heart and determination did the rest. Cousin Chris Seebruck added a 1250 yard season and a record setting, single game six touchdown performance. <br><br>Adversity Strikes<br><br>The Playoffs started with the same flare as the team seemed invincible. The team marched right to the semis with little challenge. Adversity struck the team, however, in the 14th week of the season when All Conference Player of the Year, Ryan Seebruck, went down with a broken leg. The injury proved to be too much to overcome and the Cardinals lost to the eventual State Champions bringing their dream season to and end. <br>While this State Championship eluded them, nothing can tarnish the glittering results of the Necedah Football Program: Undefeated Season, multiple conference championships, numerous All-Conference and All-State players as well as a renewed sense of pride and accomplishmuC+EhzmcdNPf= k s*0*dO]j4-8m~vP Rbmxaݮ%Vvgbu6mlHwwCj{[1)f; ].GK"tM+ؒH>^9$2îF:)&o y&Jr+M۰ogEh(Tzp%$Teφ-l7$qnQ2i㆑Ȳo߂h„~d2@33J\ًWk;%&`-)9{r5[m>Cɬ:.bRփ:^bmq1.A5 |^[7p$nt[[1]R r%}Py[aQ7%Wv8M3NV1Z!{Yc}ӠӽkĐ`  F: H/[͜,qWF8;Q.XT~lp\wͳsn^rs#Xpe?UIqW%xrDλ񵍲~ܳ"Q˞"4_ Ör1*̐w6<