JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================iK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?qK,'jԱ#қ2JMc$`ֹ=]6S#Wq 1W?>o|E:C Ҵ/&>W'dr1W#SYN\;N*;#GOoz~9ftTMXʳdA9ks&yk2`UwF|zW()Ef;Ȧ8B3Y)aд;1s1V=Ա"%Hoʹ+PwկR6<cӚx.!7?w{ut{F<7joŀOҶmH+%vU ޹ Qgp<},SSȌyQ |稦T<9@SSXYՅ.GQk4i`Ne@;U>w0̳*\c桋R}+"p|ws dI~R4DC{Y)s^=ىf=$ֺ}AT [N93cVYa?-lqs&qiu3yr7jh$s>hHѨr "_Zn60pDd9>?E8!K ǵ+tj#2˜@74*b 3O4 Q=lTWDbNZ@:Are than one muscle group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometrics can bridge the gap between s