JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֟*{y ,z"EjR孡cBe)gֶW͍$qYEk-:?w;A'+5׿O0p+%[鬵M$ mH\–cl?CZ#d_{ KWXYe\r z?|Ix'nvr)OaZ]D`*%ؚFHJl. gڪzTrzVWgCZ,tskm*4漞i%} &4Akk]F9t"m$\q隇Ui+]t($v]eW*vzՏDaoʇĀ+|v&n$Y?C]oco)|$bEwI{elZ_PDNyVc9X#tztlHp9S9RF9L%~GI]Ue rGQ.$g^ƜȽ+F¢t HN㚌e47e/QO'JXO#T\]FXMv&SR.\{NE; cQup =g]YNzi[HcDboa\,Y9BFq*0ح%2,+XC nX7 'w6ҭִtڕRw-s}8cjF(̡'K7B\uϧBTH!#M#+~+]fP2Næw+M'W1uבx z9;"u<+2$ݏBzgt5;<u"LN~`3V[o5rHp?Zp(01O5_ x۲[#c_ZEh!|GJJ};Pvƣ<:/j9P}pFJ{Rx(GrRC$Q 2ӣA_N)Oond'rыfZLvQF8FO3!Y:s`u-DwDӊQEn3Q/:zO j9*\ tTabqr9hF6Ƨ!=CV0}J\{v -[|IED澅#۵xX|NHh՟8&V&kC2A+о Gʣ!Y 5Y#oE)T`qֿĄX>9cǪm+C,SmYz[Q!A^[jRKsֽgᖞ+n" ZI )l2cZ8GK`IIGхb354z0$2}}91#G8ͺ+NOOG:TEeh=?E>tBi,-lc>a]T-p0^Eè[_bmުO5~EclplqZErcsU8;vZYKrr\|ɂqNv|Tۨ#n3۵ghrzUc !.qڮG v?N,${Ϊ;SR=?:*J6$YIr:zחC_Z`0vƣM"g_:GYxzhSgFOy[? P~CNj_}Iq\:Ϙʼ;K_F{ec?Jё@h~TFcښcV~? ,vMheQT2Knv۸qE.D' ҈/q @ úזYj jv̜ǭ{m鹁$E#;sytΫls:/E'WteFǀҮXjmU;W51ҺR8ڹ۹،|iү<7(`9*~<Iv>^)DYqI28=SY#?AZWeDS4@mX47qyWQp}G4I]iKG<I wWGiF =khW<XҪ呬uth^Kq⫕P{t[##ּs,7$,L(]g5M$oF&- *$3&ozS6VrSYŔG.ZINk~&4+^ ݁5_ !ߙdG:N&6 (ϵi63F}i6i}h5g{l; V]Ȁ"a sN%vj\i`dj9wJ}Kk73>O0=xRkWowke" =[D׼l!,LcΌeOsv*ݎkZMJC:i /V|ezECGOx~WmɎx[MOrC:ѱa%&u8DžD` {Ov8I)#'f$ x浰E݀fq!Ywu#ǘNH,O׎+ZwFOc/F]% ׻5#?x6ĬGM^W->;~#GVQS? _õMGϵ3JҕvFjg>ϵ?wGPy5rEK8޸v:$ _): nIqZQ'1_Cx x;N?ljZ7LyS?/ҵfQvAqƁvPF;vӵ+jB8Aݨ)`Ҋ3Ep:"II0R=֚lD$YwoJ|+,pkKTqzөZ\ܑ1A[Gsh%- ôj=Nkzq;w#&;H>.arG6#RjYqJ8#)ʿi 'SƤF;T!sj-¦z޴J;oRPI9r+"M>)$g 2{9nYmP:=qYw!cnb^) ѧR.*:r`-ܟQkϝud|?pnT0^NN?J#Y=vw5gM:?fI &xwNeƬڼ6k<&= G<|ڹjhug|IK7 $j5 kZˎ\t^n~f'zNM27G/,Et:)rŏB*#.q5bkh8:_~#xY@rNޔRDu:}-ْ{,vO,+65MSYp{ؘ85Ds+3Pڜec+iޥZG@kη,_-@Nٗlo^JQ{hgAjt*?w zWc}[}tuѧٟ$/HE,2rjm^3*!qH^F}! \S^;L0fHna3ydFƓ$ds1Tb9){tL͎Tm%lh!VhOaFiT֒k?هy?1*!-\UCiuyO嵆hmml$-zQ ;VQJ*̧.gtt}e@6O ܿY !8@XҼId==Z֓wl$s%|_ۚFw3+نj[kbF@5KUg8Lbz":&!X'e\^nݛ*mA+b =||{I5ZVa91Ä I}Z0ܟ4$*;vdגE'l+`AֽX֡4+o洅LKj0lJP}zS4>^*J%SJgӐ`Mͭ7Ssc< ߶- J) {R!S*Cina~XOe$:*#A#2>KGMrzܩ+5?مǪ?Nj,֓lm9֛h:X[j q,Fƺgxa ^s҅pA z~)&71tzKDtҌosyn;׏@c/.]zA]=ϋP:nx̏7IKЂ1\2فuYj$Q {$HmSkQbӂp8E&Uls&o> S>o[\y.x{z"ZkSPx3,xgfƬT2#s{4ā6Q$ ~W g 1kr'ũfPpp1E^tdQ?7?ջ{ N8VCCoIۻ{ %Er))&ĺ2|)wMq%u]S=&9(XzEzŢQX'/-u %%UI\]58mQ|A~Z3+խMsnP{׼i|6q0v'dc}AkFsC{S;s%3&p(4d,| * bĀw/:W3vAׯ l:+,u)1h6d :;j&|GSzTո'N:|G1׽?Jcu +oepwj$dY.s(mj֥EUA颌c;^AǶcjI,^caHQF8uKQr62nTgҹY]9vIpԚ Q'fMx3׏|7-$SBҠE%`(քpIIѱu#F.00 ?Jȕ'}䲱4 f4ckdY  qQ C<}*~2)$,J(Rkp =~1PzQ%¶F3Vlt渟$5H`Ap'⊻6 3h%:ǏSYۀկ %Xr&ԇD z ?v6ZFNF `Qno>XzVn>IEյa2]:6欩V \ctq{wZֻ<m d;wcW;i7`VFN뜮OҸkRr}Hs&٨l\f]RF`ߞ :W{A'Z<0 q+xб$竫-byo'ErY[`3rCq,.|9eqk[դԯCgVlԸEV(* #ΟUG*0x#i-Kme&NGT9ӑQfXlH3J, d=j!ҋϽqE1LxGH{##rߙɫakK" {ERH+T4ʔ|\$#I@)QJOB)i[SP@rkFBYaE#YTa[")_m[C"T5O b+IFО`5[{<7qj/1m;G9w(IhTXFF~l۪4QZf'0ÿoS.ᓍm1+C\wc ^QX[6oC,Eh1e?VӘm?*նR(anEu4ؠa`x5VXCdRBOR(nٝV%e+{j9㻷x.#DUVv7Ƌv:uG)Iu_Ćű ᫞o{ryk+[=޷[Y^a5y~1;2A0=M;Onuۇ"HNl3ϵ*i\jpۅ rHᵸ4БnQU(5)2m$q.Υ2>֨n ymI 61=2{,IsyLRJi0Ȼy^d>|?U""sO#6 I&%b:t1[' @l=Bq_ץjA{wsyzFȤa~iZ"o.47V&&JIVe!,u~nOjŴX$(FXR@*k 4o,jx8bd9TWH\w؅d\8m֊ZXQ֊۹KKj8Yk){WCeq1PE|rG|L ++o@,+e*m!q׏iqjH墄xa@,?Ob4\_[ IcxTXoef-fiar8QVV[[kA:pzsZ%Sk&#<Vs*A*J#wcr3H*yH?=?*ytVd%y>PE}Eto:Ga$H9%\/8YYȫ=by?mxlN̯C(+ƱTw< xSq֔ \ fpzRԝx(bSbM==O֕G"Ny)gF'♞ǏƐ)V :8tW.퀆zn}{5ʁ6w a-a2Z6Wguż/'y:;#V*єƺ?70EG1 dQдe^SZc﷮kkS  >h4 D1Pyøm?paM }ϩ%`7K1#<Թz5,ڍ:x6Z6c e<Qy'26OSⓓ R/oON*@@NGzw1Ss؊`r{#߈;S3ӚqʀC8 qK=)xH4o^Zz3P܏q֐ is@,;G*/WE |GzyzS7WS>v #Gaaqy '_CIu]0Y8[\8J}Tưj {q"pj{G*N?Jz&9@6iN2RȐ,2H{#W,iHiX9c4 Lp84P=?;E!mzHGJi\P9fjSP` ~THdx=jU{Sq)3xFzzRNa\R}@ϭ('4 ƀ$SƐGb84Q@8V /}1V@8r ޘBaqcdrNI4O= ui͸9J/0qIϥ;9RSPg. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (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 round 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 o raise your 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. nyone 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 uiuwycd()x>4LyQ:QI0PڗoZ혝"cLus<Ǫ*QY9] }HՐ#jSxϗ>*u6F"lґhC=(d'VL }q +ZO1[*7(H q8',ҜqWW^%ԧ 7ֺ75&VEj+*7Kѵ(2[J7FHELsnUnɗ0CT{`OS1h1j~w$C֣PdH!(H3[2I沺e0uhB~1^ߵ> |;{gO%ˬkb7vOܳCq3I%+,SWbi_̓O#C76 Ddsmb>BQ0אW kmODGq嫓hbHPSd~{4Y4fFmWhJrLH>y,3\= W׸1ψ Z+ A/I~_ ߑv޻`.{[T&fUm5˻a6)]pgKlyO O~?s'ҽg67rO6ٲ%w{Г~sicb-o9;Pic&ϾXQ&c1?}˳?4y!89)gi4N9++~d-R[F-Z3-]z\qZ4.[iBK3W% ŪLPhCKǩnqXΥeRP|YBcw:MQ>k$3Ek$uwE"I-v'_i'ѭo*r<k{K&@7& 7 u;ic e>(1FBK!$,RbP h7˓[kYowlE#YFMǜx緸Vue[N$K~ ÇA9^G𰣠kBfuhb?6X6y #(Fw>`