JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.UWi2RN9V@oGCjb5tm qSL=k7VGh=Iւ2+cM`e< ǦkKHwjޕO1PpEde\nj\}Lۋ5H&XX3[tAJ6[ d*y*Y3:2U Q &fyV8E t#NݨKB#+x%FsSxvf%[f- [~6q$ ޳V@~l"53g]M~FA/!Fl ƒϽ_Դe\nQĨop[_0} qJzZw|i9>q%ϛģe8{ճsn$<9&. LW1-+1YkW+ sJF߹CECoSEZE]1T LIF6uMÌ*A6GLbH΋@s[Ro*W<5i/&YkTj`SɌیLqTuIf&8WAƺHYx0li0G0?+-iKQ±-ْ`ÌVtib5r5߇ ]T%BAɞ=jl#[l0Pb˿M3k ! jvXdV2!=1եdž"Ώ:TY gQUO>9% :oL Ks$1* SGg@3I8rjkq1W`m Ik#N3H/@` cZ6ڌQE DڇVTt xHW` íe"@Ң/,)-F:=N+axP(: CwqESz̺#}jzY.%+?\CL#$+#Ůx[z*aEBdGj ,Sҧkx|&D?hۂ2z͋Oϔ2zVr9vcvLg˸z֌+`piR--PCsޚFX#JH|gΖW044vFF9ks\2#M ]#ĨDL@'`j1G:.}S#mxl33Tm1n[q;7pSaBxQ4D#˅mqBZ+ hOsה듁ޢ2RعrպGj<3Jܖui7Uۊfc`INAck"勁 Uki 4-f_-4N1ꦩxX2C@즺JG%T})roJ:=k/VN~=$ҺԮrWJ4o#iqg*L64ӴF#ϭM/$vQKIoɮ^R4)48ɳ(UuhVޮSJHGҪr4uI&b/uߜ#IiȈw9?SRj?+j+"AtD9kkX4/|ũ`jtrGϳHɫ6T[ě93V~;I # }*Zs8:%n%T*5V]@C+ѐccy\x ;?ګ e1k{㚞$"<_6Z4[OjhҊÎqƖF. S4kI#5DmCgiW1X2w7xTwǘM;nPPR kFC&`EWԓu D hq1Ӣ́y@@%'RIh 1ϥXm S+>`肐 ^ќFf41nvJF8F-@^h49y6bųxR`^?EFJ'saI}(Ñ9Xۡ[wGyEĉ*~RwpZi& ˄d6ҭ鎍Ɨ :]ōȱɷ;Geu;9h>7nY.`y\we~4RK?!6A/wCQҡ\mr?:+Hsswi~2R\IroFRVVt5yr)"}̞1vȪ #I dd릂;HErqؾTq?qNMI[SWRm61;J`$lck'Ӫ(܏cZ|k`-b4.a Ԗ^V=V rRWѲ+XL  t>Pf7Ҍu❓yҀF3n=E?ړqFIb8Rw=:P1y>mrJM)R9ҼǑ\zl>nzab1X^0B+:+85Q+%y$#CԟQ&]2#S)4"9I*CKm|J֕ޫvi[ZD C bwڮ-a& A~7{ui-ly<Kqw*79.$0aiReRI᤹fhHnrM^g c+YiiI(6'%ȷSMؼHڛ :W ,qڐM9H$nSHސ:yT`֊x08 7pI'4RP2XPeOeҘ.Σ%Z??ZKKA3J_8slÜL~ueIbuk`G=nl!d*SOgՉH$p\H!;pZ>.5"MR$ KR4 S tI}:b 'rAqCӚw ,1(ڊ7@Su1,8q(S(!>N9':Qq@\h%Қq8)({SM*Ujz]j}{VFH\׉"7vv LtgnۚыD:,q\[Kv2,cjzeE|=kK%Ԭ)# m}cM׭1)!pNNhNr9+>CL6 7 ״dat#drլ+wxi]@ggH-!^20Gm,A#P1ՌW q\Jcšw\;){ս;oɺwۥtJCʐ=jo͸UrGJlIO& R*t O# TҐڥ`{E7Z@FA҃L8 4[G/4PY,;Z"E|M.ێ9(#&uү4qpai!LƭxWٔc,zψP1\fuVC#Zj6ֲrPgRά,-+>yne]R})h Dz`GSM}SȎrŇV w[#ṠW :,_P(G;uuL{Y RQ._,}Ѝ[=.i,EP/ Rl1WD+$<+Jimbv&NկnmCkޯҸK?MjLyO5)F7 ζa5c;pJט?S+P  kg9"UbPI 4Ïe! #፺X 6qh-qVD#i`A=i+T&E>yH8b Jm!:s֏BNHL=\*h#4P̜c֓zRdPmr lt*F9'Q7#ڝ0U%zR{T.72tTǀ3>޸_ 5q\ɵʎ"2ln}k7F"$0H)2ۢ2Սi/XYGen#RORjD8#8R*LM+hfޛk崈/(2}2m`GҶ.-˞՟oyD1f@Q+i 2Gٮ1Gҭ6rJXs*,Sգ'ҼSR1Ֆp:w})s1>ܬ(x麑]=@~pmoyǭ(`GdV77[DOK9xOj%c K  \H:j>HV!XtFNEجyVKF[ĠqAtAIPiw-Vyd`´|҃/~T"ʻTtG\cڐ0ғ|@l8қPz+gnpq0wQLQP,1P{=*u@4ʥHҙ U}1MAwUC:p=*E*8\PzX9XHHq֤>aҚcQ` Mی|6OP? ]r.vR\T+ri)h<8(  8zL;PRN=GJ8GJ`7h?Zi憞(H,k4{nsТ=eQN psnbi6N;vzQ`2sqC#4sւq@ })1tQ4eh*8Nt(Ɗ7u7ʉAqsS>Gp(쁔bB1ϥ4 䏭Yڼ)R €9!o1JMsRmMX!@)J(ɸHE#g01 H H6N()2=={t8'I1H[J'=t+zsP 62?*'>ݠ(cԚsi6 ˁ9wp1ғ:&ViWm.n@g ֗ڗ?c+N?OZ93hJxe\N |lj<_97)K9 3ۥu?h-0;EH#_Iv:S#00sxf@MAs]w$2_@@Cjls] Z9#iX0!߂>4)>Œ5'7 zJOH =P~s@튃g145N@"pAk;ϘwtE)|ph U %H'@lϵ"X09+4ɍPV23i6=cO j*so}4,R5#=ԭYEËd5z&Yk1n捸e+¢Zа&Ya*y4J?.lkzZDJZvv1QߵnJ_˥Pմ}^r:֯ҐMOP# HK)h(\ebnl(MAlpz ?|Xh;08ң l54RU3IUg8#Q?,gs+>_Y@>?REz|cgSr7vRoc:RgF]G,Gґ_v 7̤q1^Il.\n׬瞣bˠͪy??7 q21:cK[́n2ǰ\NbV 3ӌf_M7Ӝ|00dw KJȥ7-Y3/`W~Q /Ļ ڸfVj㓺R+Lʼ\l15s'B:#l7G=?κ/$Q+IJo$κ%JNRG-I(LY($!8c3egtr@DjAFasWۻGGcȻK7{U'rkj`sYUTaUk)-}U YcXƻl讆5,J]€K/OQ]74ԼF*M='>^a:pvԃۥWTjZ&{U'Z.KqXK¼n:7Zʑ!eCK,§zI>cR٢VCp=q~M٘Ae>8,ۀ+^O3+~+QW[F|=n,Z{+/(3WZY? ЃQP˂cv(9-YUKm3C!l>\#Jve`9+ŵr%̹^j+ю:?cR'yP9R:׏z žM͌/Z f1ե qk zz"U"IBUL dTBfjjMX38uħ$.8BOt=rY --o Ed 9|cּ ĚO!)E=t}̇3U8m~#AGQQ0OҐ@&o7=TQHdvyTǑ֠ǵLHLBGJw#q74 'J`4/'Cҽ"/[\ipX53^p]? 'Es]7gz!0եF3P;6 迱DAl`-$`΍2eG.#'HOE5r0ENTfbsZmBrB`OZZKio XvDɔ>d/;ҵ1=*Q gH30&FOZ:Vΐ G2"E"[CS}6?zż{BH })| <(P0jZ1"{k+ j=')cq\n{ lR.uu) 8>„jh1g#̂a^a=֕nUb#9>.\(ֵ%gdaPqh簞ss6e 8AϮjRW\øhg/ȼEsMonday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive power and jumping improvement.<br><br>V. Learning to Squat: Basic squatting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I lWebag ` GX̉E|o