JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================qK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[}: W჊t0C.zҭa^ ѳ VLсm΋MbPp*]B`(kAYc$ åSB1lVh 6슳DejRBWjN<#;S΋ew>\ZvfŰO-iܥ&NgU$ 9+˧RvcM5fbۆ3׈#>DnSB9ح_g0n21hkf`˷_Z?_S 2_&bTWsF0vP;՛ jOh$`~;WU€VmLWQ^݈JIطzS%2ĶpFjᏖ ?o9Nr#Q?Q2m0=!Mr˶PPSן^Rhn&Z|K).t[oMvz7h"v?yIoO!U =qZl챉8B%Gҷ.m>Km\UGʰ@Go0A-̎r1>䚨'=j;kM t#뒂]ƪ/%\Q2\X_JG&۞X~4%$+87W+ MD渃LՈ%'Ve2"$"w"IY3$HLR\99;Gc#UV+%u$Z>EXJRn1ngFʔe ^%w>`BZ(G%k#ŷķ }Ñdy, Һ {-]VO͗|;r2ap8)v} #ʉ=-$8>[4!uY'8}wEZsTe7A\֫M>p?{6em9rR Xxz47Ո젌g`= d>bvOJ &O<6X+뚢ҦE u44(b2B\+~gr.T쑘a]d9wQp V\eNGcPȹ֧ ̉XUª5Psh!}i4ԁYJ \[ryhǶjItEqǚFӊڸ[J88㡮rx H>ejYkS>iLJu( {`#?5Σ.oZf9o6Ϯ1\V+ f_-a(e?WñN8.b)$x*3% :R^[4c#lnP7eNvYn9SU ;X9VʒxljEAfq 5Dit듧Cҵ!  ׊{C$I%e,bؚ-vBO$Oʥ1ƃUQ.s)TՔAX[R(0 Ԟ('8WT\{T|p?*,)PSYR?ֆ5bEbE>CE #~y~4QH}F}(:;}*}EQ?ribed in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of