JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)=================================================='" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?~ǥWe{t/qT:qv1c,.H<תҚcO'R[G3ޟᨡ#o羽00d cܒ 2`KB[R֢HDSB73޲o8bdb+u[U;cnTg<,bnThҳswWgPP0wS^ 9+'kC-È$$IWϟiQ!:Q4 c.?uI".R aMnK' |v:k>d-&:kòh6u Hmc?Kg*5{ʊeHyt>5wI&VToKȷ}M]jw QhT7>#{vO,);ն]l^TeVlayϼ|3} y8qJx*楦NK#UQzn PQV1Je83EUҮmctm/rZJ={}gY|:S*q+E-}(ӥJ _:RTZS)jx¥ Jė\n 1N{:Tgns[aY=/Dv:f 2{U.uirj*NEy~;\\WKed7$aqz|] iNFWnfer=j#nd};ע΄:*Fr+5{QGZNMJ%7,7C<7> sҳ4]iKdPnyMҵ]6fQHUp[9srI;XքFȪWpMZ Sc|7OJ>2H{ġy .I^}.U6*GD6;$4i8GVHVsveFR62;;By$ɦb+DT˸=8WLИ.colTzK ?l8tYLTzfJ3IR](JAJR~)3@<}9kcߡӥM0ۥFFT "ψ||Vۯi~3z*MA"cJ(+vG qҰKUZnA2ֺvYhcipUk4lॡYV %…E22MvZGNzqwKvQ,y=QdT akuf>JZ 9;}ک#1M+Tw>[Gin/53&LBҝ‚%pq`=oQR,JLӱjdqq>~R>H `v_'F~WsR~])3H[Ҁ"K+I.%\SmnxNRE ϡ/0VԙOP4:QemGD})71X:TNv&N vPƊX6n Ԥ?bqkFmdx\ɥr922MhсlzCFɆyyCڒMm*Ǥ9.8AkՁ6) wqkF!_3k|J/$B>nշ:;jt1C Py=^\)Yn3 S4uOFH2k7[\6TsjmQ04cکjoip陸U@cYcĎc4K&hlep\]:u4Ö^{-ZR搥.֟ĺz;jm3\ԛP3H2\dXhsWtjp1[bS{Q}Ke;\S~*qP$H L(J܃x{*h@$~)"G^:SIP+Eޡm$$%Nnꗇ.z#RC>@=wZͧ86U7xvCS_7%d.Y6k6>ƵE,v1@'MњhQxX;Dj-5e@=9>Bi^PK7Z\ KTI,}*$`kFb~U#W:eRQهReselK =k;Ds1Fo+o.U$̌k{_ów$Ap}z u 3c(N:!~\]j30Ɂz/5!j@t:OYΘZBM<8 gT$gf14 NX>ҡ} #k[K;;p<ִҲ&PZGM^HF;7|U&ZE_ 19\uTH\'-SoZ]b.T *mRͶ#/ ,bM#E)B)N|̥rpV),WF0*>px/>9Fvi`zev[FT]:"dOWHO$o-۽OX;`x рFw VF^I;ֹ9gXe{WԦeYgTPc%ajBͷ5^XLbKb"ԵGVay5:7_ɿy晧[]zOz=Λq\W-g#h#9$"tG^WYp%N O)WX+n(7U;8QY=_;ZK$6`5T)jI%㊀NA旵W2g;bgϥV])B [!'_C;j,%UITh(zͭpbtR}MNjCU;{@ ST:mscQՑAֵ >o*Ѐ(Q̫itk]6iM+:̥ƹgiս H.~oڱ.SZdYщU3F#l-ƟcN-R3$eem&HȤWCJr3\AdTQ:T*-QO|g?Dֶ7U1g J33TFq5sl)I;14mf!cxmW@ L'Z%ڝ@׺Lu)-%pAi)1N)@[4n=o ?շ08WL3b3=ur,R]A%Fr֊G;Z\TS d`ϵH C7Ԝ>=)LpjRm=X֠ccԠ_Kghˉy8=q?>`=eWH'*Fsǰ@if;/Z!dye VҽKR/<ϭYѯ[:* @#ADEn,rO֝im,36if.w3'ҟW2ʷn2 1Rܤ[HeYc3Muڄj9ga4IIՆ `uws=# e >I^Uq+$qMIٓсy[ ɫDy[rĈ$Qy +&>[Cs7;'nV &9k: [ӥ[b(5 _^  {W==kELW:kuZ ^+aoߧ:8@+*T#Rd z ǤBnf;sҊÌ.U'OZn &Ozi9&q4Qn94EykGVvk)}nr[w,ǭQr9 ?ޡBXb4~Bүq7nb^KkIT%Ih{(|v7`c2vclq}*4WrÌ6ZX]L' )ȒKkc >X5j"n u'jD1Fl| HsHuBmc,XQ/8梕,$uڍZb]~\MWQuV4y2N:V8H.gՓ /%9WE$.q&jxQצ;U|P{w[#_?*Euv9mM711\>j#i# V2RC7}´Ћ3'DѮkɈЂ7Qk-D00`Yz .4zg5%%n0ɵJk[ zŠmz<)=h+- M1Ñ06kK|ϰ=rr0E`&mڔ[1(_1G^jfㅪ?fbA0+CJCd}FW"#s l񚘗>ke?cos9'3ڜpqs@4 KE4$.׳krvtw&"n!CTgGʛɚYn$ϸң#)ha? i-)1##tpX-E#1W*43,d^)xu )x9y2ęR^,j)#խ>թ"RЊ\;ijMgkY*9XmS8;_Cv ns\Gqo8oO]'c:16>\y&0'jI-o{fB :WJj$`y ⚎bWl2M9֑bih/mn-6< kFsMAL'EM$Y<z)܋=4ғcOSd7Ze"6R3֩I Ur2ibe#1"3F]87 LB؅Nۘ 2A@<SI¤u5ƞWc)ہS搑t sMcu'89u$TzUV2Zԟ(sR(Tkg+"5IOOu P*bO F鎢Le&N;֮3{SH\զ{)d֍˜qh1ZnM8yϠX(!J<`Z5\QR(+#=z{s2CTb!&֚HiӉ41I 8Zz.r8l͙_bTxp=aKdSYr2jec0ےzk(8=hȉ`'j|r̸Zs})I?ZitrG!=ÁѶT9f֥' n`K.7.;Rު =n&s}#i杒zd`".p:@>"68"o&y;C&2('Nø֘ޔMi~ngF<$gf 1N8ߔ8sjoB<6r9юSփ=*liq;9*q8}>\"-źL8_O.FQAT/3nu MtЛMՏ2x׾d^J*v#;V}%].şƩi71ȜpmzQEQE 1Gb1[VrCƧ:#o#rp1]xDp(w0 Gb xj0);zQ6rK UEv&<^>\#Jve`9+ŵr%̹^j+ю:?cR'yP9R:׏z žM͌/Z f1ե q zz"U"IBUL dTBfjjMX38uħ$.8BOt=rY --o d 9|cּ ĚO!)E=t}̇3U8m~#AGQQ0OҐ@&o7=TQHdvyTǑ֠ǵLHLBGJw#q74 'J`4/'Cҽ"/[\ipX53^p]? 'Es]7gz!0եF3P;6 迱DAl`-$`΍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/ȼEsF'=*6\,'?wHPU0y"G FR Si#\wd ]6:p"*KuF$8O" g fD֋!=s+Ҋj(l0b@p ſMM=1AiJlb -r0 Tכ>XtA<,95+/P7449˱kHV}2_^qZ(:sD^3A,d2^ɒ9uE. UYH8o~+H pzRdz}hhŚ`TDe;Մ[z5Һu#9 ͵FAdbOsڷ;iF²)\egS3?J. cN⼷UQ+/;'y @OZIvwW[2-72Mոv㜎@QPs2űp: ]Fڥ~f )udKFz )&7iP䌒OAIhD9 {M(k`&y)'OnEfo!IBY) RȨڅq\ΜspRI Kld86@=*b̠1:Qq\Ԑi(%qWj+)%mpa#z)2|#</V =Lf,FpF;ṽ;@ӹ4gr*aA֚lfx' `ᐡJg a܍i  ($wtU\<4#aq'iV~]ZM 7A޶nWґ]UrB=ERƕs2 %D#'{MtX#wM1$ WvfmbUse three spotters when possibl�� the back spotter controls balance and tec��ique while the two side spotters judge the proper parallel depth. In addition, all spotters should coach and encourage the lif��r.
Box Squat: A top priority BFS Squat Variation to be used as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.
< class=tablestyle width="115">Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower insi�� portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall��spread��he chest and lock-in the lower back.<>
tr> Place the bar on the shoulder��, not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and��eep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.
Take a deep breath before the downward movement. Hold ��ur breath throughout the squat movement and breath out on the way up, just after passing the half-way point.
Use three spotters when possible. the back spotter controls balance and technique while the two side spotters judge the proper parallel depth. In addition, all spotters should coach and encourage the lifter.
Box Squat: A top priority BFS Squat Variation to be use��as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.
Front Squat: A top priority BFS Squat Variation. Develop��balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.
Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.
r0( to give your athletes a good visual image to work from. These can be a powerful tool when used in conjunction with the BFS Poster sets.

documents
@ٸLȑ$D:yTDybGlO |B