JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I-gC]OUtu΍dq,E^ "݋#zjMZDaO5nt?  åLҥ^+SRn?J>eٳjV+nӥ9>*?NY*RTMӵU@PՂ>-VS i_1N1 SZ$6=?ԊT.t++D B)})qOP[WU՛^Ҁ,~TʙtQpӠt2} :SQo 䚣wŽݾƢ\7 &|K]BջTd꺆2 uknK1 Gқ.yuuo"bƮ+B[qe V3U׽tLOJBݸM,= naҢcjsa\tKgvu;XB%piVD56 R;C=@LʔP*ſU|*h'ҌS3-8? 4]ڤwPP3UMm,Ak:lPEn%szUN=A qMTu`塥<"w Z]tAkWTRRB9We/&Yf3)Č=xetW=,yL}.VOk;$^<_D^e?Ҹk}F"k#8ٓ޸9bC|&:e2X Zr*=-m"#@篽<j2}E?ʳz;E\n>JO RCOziSSOS t' :}Ei  ӵyk1*с? ;+~T c[!ZŸ0ry"$Ҽo]|Tkj ڛ\_mG?Tq' >aryTDW_`Ԯ5?EȻϥWlP絕rS\|:_f7j@ໜ ء17^ ^\\;6;#zJ¶u#czt\g(&4g8"Z}I+YɥNɷ7$ 7sUUgթe]u%H>Ն&AD]3r+w+OF5SⰖx$ A ͦkʼny SwjuyjR) vW;ԣk$Eҙ20b_.ZoW j7*?fɸR(ʃk<R*@l g>HQ\$GqErK똫J~OO}shlJ 74t4.~,G ڡ{RfXvn{af`ٷigK7۟1A$R7U`TҰUw{{>+#Wy;x7PMh)U+xEJylE$U+7d[OvDn*%Gjvsb>mb|OOzȞZ*𛳊iu -u.5\R!V.(9iں@VL3``GB2MJ{g&M˹PqN.m' c&<p*c=zȭ"\N=zd5+6]ժ}+q"ؓu(j\B0x@tVz֭I#C)eᱎk8?v:=\(l63G$M#)_ҏJ {Uؚ? DbFi T3o BG˟u3A49IFvj  qnhF_\GEq5BEG\`W| e,9 c֋"U+'vthe most common of all exercises done to strengthen the knee joint area. Knee extensions are done to rehab a knee after surgery. This exercise strengthens the Quadricep muscles plus the tendons which connect the quads to the knee joint area. There is also strong evidence that leg extensions will strengthen the ligaments in the knee joint. Do Leg Extensions 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Strong Quads are of benefit in a variety of athletic movements.&nbsp;</DIV> <DIV align=center>&nbsp;</DIV> <DIV align=left><STRONG><U>LEG CURLS:</U> </STRONG>This exercise strengthens the three Hamstring muscles and the tendons which connect the Hamstrings to the knee joint area. Again, there is strong evidence that Leg Curls will also strengthen the ligaments in the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <STRONG>STATUS:</STRONG> An Auxiliary Exercise <STRONG>OTHER BENEFITS:</STRONG> Will help prevent Hamstring injuries and help develop greater speed and jumping power.&nbsp;</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG><U>PARALLEL SQUATS:</U> </STRONG>Parallel Squats were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or that does not Parallel Squat with straight alignment. Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from your program. You should do two Squat workouts per week and since this is a Core Lift, you should vary your sets and reps. <STRONG>STATUS:</STRONG> A Top Priority BFS Core Lift <STRONG>OTHER BENEFI