JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?gbIc5J+ұQE(*q ݰ EMbʎa28U*B; އBEbU{$UUŴ`c0"U2dnGY-0p֙nnю{Ԡ!$V:Z 75A8Eb^BǍp 8\?&F1dqS>` "yE(2{jR) b8píajk]WZ*n#j֏&R#SEt+袊((+CEk>iLWQ*gsbJȻzN2O y$H)cۥ6q}9OA)(>(aiXl[nI@2%`V8 ~8HLdPTOm֞a+T@RF9Uc%HSkM HATn S; 7a@b=/.la=janKp:c6+FYH&HtGj@4Aݫ$#ֺ\tP݉7r) 9Lx r: E`HpG>2+mzD^꾵;4hˤcˆk>N *_)p?Icea|'O1_u t`s颷%8(s,0<bp[0 H޽LܯE<<.>SIM1)2NSJ4K;c` $3)J*츫_b~r29 dUYBLƛ@N®IOzˍ>ӷ^]IrhvBFZ?h1yp:h$#ecd`TSe\ޥU /1|N)$(d@:p{R:TlӟkkПjS:|#JFaL}~{b\DAYђG5p]s Q)V8gpE= ,rz˪jEs:YXFH܃(9'^Rk+DO-iPHUpI]wB1\Myr !Ѫ U7?K9@$#c񥻸l9Ryp[4\ٴv;Ӯdhq'{U\Lr#ʣ뚗p  ڨ^Oj19#dRo |g!+rxϨ놪­sbU)LTSX+1Þ4KnU\G*sgNζ9>ͥ$Te@FmY-!^Hnn4v!FkΤmŘ=ek>[r6Le¢9(s_C (k3Cdm;TGFa%(zyi:^aupG~#]SZf_.V5HoBV$6'dXH$1$zVxxIf.QW+H4hjGB*[Z.7 :g8+ՄdsƔnf*ojzēƏ:28<Ո4wp?6aynಣT cT:ȭ1 T?M(P;@L*K:vG.r4+Fm3AmqDHՔ֗!'?'6.[h=k]$n6I)2>zUu[Gִ2JM6~ҊuO \0Ua%!)G ܉?5\Zp$w];le:wwDx0,|S>M Mv7WA|w?[l@ZgM?5-viSʫdsϰi@\çMxK1YEPdP,Kn=iA,NN:I@V0s ؉Uzo"QvR.AQv=5$۷ɬXx/$dnJMx`gN^ek%t 遄l BA,xF\步Mhk:'zURU)sk:iL#3(aIZ^A?obr"*ZldEdQER` 'eJ;vU=ߊKpZl2mtv?^ ӻl}<ŀ,NI*TVFʺ~b<&{~$ZQlEHh2j9Z[#Ltm.${YC.8aL3}9y*cE;Iq)}T Ú[U('5"1润Oj5 7mTQ\bA&Qcyw6$Kx[+L8Uc5oM'j_#s8N ؖ,#Ԋwq"F*_,!>S^ vbeJVZj;yX橷kXeX"!qW;;FP#̬qUk*:֮d--B@i{U=å/wzHTSn9Us*X坂9>m-4+v ;[EQuC5M6~ucz߱}k떐X]sKCJՓ-SE M L=j}2jFk24dzVmIXe;#Z!Orw;JC<)^zRʤS[d}*eހcV.FK+\ԮR$RmX=OkJ\<졑 |](ʢ Kx:No!T(ֺx{6οWD;d/sǥsz&Mɓqڰ&o2YIR&]<ްQXÔrTv_[ ǡrҞ"[qY=:6q%<"u *U84X cq۰5mF#B9i05f.qBxET|62u\P2TepAG=Zgˏ_8sZTxiDAr@y隌q"L`^["❴c4Lӊ[RW?/fqފ$fpPz@*s4Y1ƳrCaH㎴ 9#:ors".cRImhN|,;~5jPj1ZM'q(eս]XeYUswj6}"~ g{#,wo*CbMorjݼX;GLԶź.;L Li^ 2I)ܳjLEQ^1N bռ9>9#ù$&iDYXt4Ah l"8`&&2XAQ`NE]E$Ґqiw6GN #[jO()hAH|IO$X4H 1b]#5g< 4" ǚ2:~#OOnqU <`sV<T 8Kr)[x< 2u `prJm$N"q9EHPg4Qq|c"#22JXʩ$U;X4G(OJp1rO=x8PqR 182 |6EFf :8N^scK3EߐҫNN)`'XF2ZypjP 0G+Sn3R ֑%LlPI 3jq T,Qd=hDwҡ}Ozt=鉉`FAzsR)uHM;=E rFh2v {QE&1{RP>E$~E 0sEl=)袛zࢊC:~MQE p(L~o…WElETr}i;E(@Oٮx C[zm"HB=(!]̲Sc0T Parallel Squats (Picture 6): Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.rack, with a best of 21 8 in the long jump. He s also been all-conference in baseball. As a free safety and kick returner, he led our team in interceptions, punt returns---three that he ran back for touchdowns---and kickoff returns---four that he ran back for touchdowns. At the state championships this year he had two interceptions, one that he returned for a touchdown. Zack is 5 11 , 170 pounds, runs a 4.6 forty and has a 31.5 vertical jump.<br>Another outstanding athlete is Andy Hock. Hock is a punter, kick returner, and was a three-year starter at fullback. He has 3709 career yards rushing, which includes 58 rushing touchdowns and 15 games over 100 yards. At the state championships this year he rushed for 198 yards and made three rushing touchdowns. Andy was also two-year starter in basketball and a three-time state qualifier i pursued lofty goals from then on. I realy believe in dreaming big. My family and my belief in God are the most important parts of my life. I believe it is important to be willing to live a Christian manhood like life. I also want that for my friends and teammates. <br>Corey remains politically active with his fraternity. He is involved in various activities and is a representative in s taught how to parallel squat and train (see Figure #7 and #8). Kevin ran a 4.2 forty at the combine and played in the NFL for several years. I was so impressed with Kevin that we did a football speed video featuring Kevin s ideas on speed improv