JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6[>v P tg^}Eyk\\R}uVԌW7md`>rOtߺzjQ$Bo*r´q1TrGCS@?JK='0Fc+GڻZZě8kъ+9{MOwfj}XMv6}ɦ$RgC|²2ɍqikQ>t*iB+FJ:ڶ䐗 Zs[Ix-ixkT|RP3RgVHRyrJSCk1kZ%g;X#֥I#:Vēی)vXd*T*1Ea,/-E_V*rl.:Tukè 伛N[~nb3uFs$vɮVKqZy..#5+Zq]L:m^dQǥE¿0+beGǥY$r=+Z4m̞tڲz\3@‚:¼QSH'ںxjY[ C-ՑbyWB{nr)i3*N3[~@#tV(5x8TJ]<*Zu"mEfy[ʧnr+!HG4>qJ5SIS{I/֚bq(=+f8y6W*50xgT0%*qEL4\ ճ:n²WM SVeL)"YXz GqlѸ#rY))ҭ̭"*|2뫋MG}6:ź\Y ŭ"=ȮtMMy-PtüE,=EaiZj$'+oY$&(_j,n,\ؚnOMߓJ4KMkj2hMJPR̊MhyguL|SqoҟS#w$O0^;PE2p(X'5i\cEtTN .,tb3VtNԚOZ&v9{~qv8G8W+8XaW-֧P@KQW~U%kpZN9>U5ч#q<'l*6=rkoI!9U UzJmIK?5$VZ}{ qԱ;.fF$zik*vmȹ45RyďJ4hhty<07kw2;c*0vt9#7M@U@јNOZ~-{z.1R+\f=@Ip|{ZsEsJz|ӱu*GzϱՅZl.qvk2e' qTi%_>gNYї5bǬw)ko-O8uK@II̲)g브V1,JXԟcxm{&M!*.∷lO*Udp;M[8(z"̧_95zwڛxDq\yY4N=)+){Q`%֊I֝IZ2B ӑ0`zShV xXت `Zx-k.̃q*tWFn}5̒Iylz̠ZJ̛kt`)+dKW@8TjLP"WlhJ?JȘZW3eX ͕79JC^|&ZLRIފt3V!ZC֖.hϽ&i)gVc&xն e_cyPejۙɴm[:z ȧZ8lr+Pp-=IלUk:ke1E$<9yO\ϋG%{4欶y=j* j|Ә+Fv;qZ*IIs<)zu5Vy w5r;q&jʎ94霆q\+d_FkRQKE;uQE-@nh4ʃ au:BOK/jLv-׬PjkEBodKԻEgl\kRk;t.tTHfG)-+z62%?Dc[Ӈ"q{*X%7\hE%Yͼ* &IZ I@vpHͬ(+%OOcR(:\fld U[g5}y|EɷJ-\EXfڅjnjEH#̎GKKeWFZն%N]yuyzoTk^)w'b+a?.h]vqVQkČ[sgjƵ8FM}J&P$s!X2+")'@QSV*j/QVS+ nfe]Γ*?'G=X|@$E)w9=őY' Kp2Ƶ4ojxO1 /iQWdgq)k/4KSyFs t= 3xFB0*ЉKvD#>M.#]}<8P}Sĸ^*FOU⠋+v Ӷs<{Vs#Қ!MJ|=4``UBЂSV"* d}ibܵkGhzY΢dD(F5vր%' t9bH$OaXRwEWbj_ U>vGp_KQӲnamnZD4ʶ#m5S<)!|Uͧ~ ҵ2,B ?QX~ tqpkJ:h7wyqw0\a8 խ OCQ"qO2`o u:ebz4*Jљ[QP<~U$\HҢf=+nZw+lu?0mhm sE;0_6 8< вӣuf;8PJLʥxAjb?>A+iSPJ95b>~lUc˜W3ڞ= *4\jHӾ9c*ɥ1 s #N+֚nÏZht=j@֊[* dN9 *3sgɢ=A_\ROJ #9Gff6ϗ!, J^ C֣ts1M~@6[œڦhI?3)R==+K0 ':TpzpTar=*^8=jAOz.RcfsJjZ8)x cø Iy V"Akg0QzU5?{f9S҅9=(j_|4? rץ;g y=(*M?/8(LJI^Ԇ3n?Jx>T 4 JqY˲y_Rj-ڣ<2`45TjI]#D@1zң)ܤ♐!瓚$1X~8g=@q8jn)sBs2LaO!dQJV?s to the knee joint. Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br><br>Image 10 - Leg Extensions: Strengthens the Quadriceps muscles plus the tendons which connect the Quads to the knee joint. Also done to rehab a knee after surgery. There is also strong evidence that Leg Extensions will strengthen the ligaments of the knee joint. Do 2-3 sets of ten repetitions 2-3 times per week.<br><br>Image 11 - Knee Wraps: Do not use knee wraps on every set with healthy knees. Use them sparingly if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap a knee, make sure you always wrap each knee from an outside to inside style as this will better protect the patella. <br><br>Image 12 - Stretching The Knee Joint Area Correctly: The best and safest way to stretch the Hamstrings is shown in the photo. Do not do a  Hurdler s stretch as this puts too much pressure on the medial collateral ligament. Do not ever twist, pull or push a knee out of its correct alignment when stretching. %y<@@ @P0(㰩Nz;8P >ݩcÏJǵJ 䞦Sp4G)tڀ#ny?^S( A |iL,B:u ^8/szWsR ``/A3 ■Bpw;ӗCv1J繦8 =9VlG\H&Ρ_zP˃ާ`s95"@(4\JW9$@$ڐ4`g0b%Ci(822zCs4+uqH\`@lN1iN3xc4rLwg5PAIn addition to the guidance and support of his father, Casey has another weightlifting role model to inspire him, Olympian and still one of America's best lifters, Tommy Gough. When he lived near the Burgeners' home in Bonsall, California, Mike provided Tommy coaching support and a place to train.  Tommy was always one of Casey's idols, says Mike, and adds that Casey would measure himself in comparison to Tommy's accomplishments.  Whatever Tommy did at his age, Casey would always want to match or beat that. He wanted to have the same success as Tommy. <br>Casey agrees,  I've been looking up to Tommy since I started weightlifting. I admire his courage and motivation--he's 100 percent focused on lifting. There were times when we would invite him for dinner and he would say  No, no-I have to finish my workout first.  <br>As for non-American lifters, Casey admires Stefan Botev, a Bulgarian who could outlift the super heavyweight Vasili Alexseev despite giving up over 100 pounds of bodyweight to the great Russian.  I love watching Stefan lift--he's so amazing, so incredibly strong. He also admires 1996 Olympic Champion in the 238-pound class Timur Taimazov of the Ukraine.  His technique is good, not great, but he's very strong, says Casey.  Whenever he lifts, the weights look like nothing for him. <br><br>Training for Gain<br><br>As a coach, Mike believes that Casey's greatest physical talent as a weightlifter is his athleticism.  Casey's Snatch is much ahead of his clea and Jerk at this point, and that's because of his neuromuscular abilities. Casey's technique is awesome, and he has great speed, but with a 297 snatch he should be Clean and Jerking 363 to 375. I have to get him