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The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high priority Auxiliary exercise. It will also help you run faster and jump higher.<br><br>fmyx|yV#Ty,7%Oe6,$$:1횞VS_n48gi.'ǘJ))/My1{y1 +;%ȗcgp==Y -Koc@5 ǎPϸ]v5A=x3WQE*-E'u/UM ̷nzZm `9i УJww5C,6MI!kB>\EzxD>mԑcnr0;W\g$9?Z^ ^06O֦,53Lӥ J I\l84jmihzzu6pv3cˆ]GLHx~[n4 (X q>x1_8VZ&iƧM%a)LCb[F[;JzTt=Q|fjkW:Aq0] _Λ~jٌ $ >pJj7# kcVVHs=$a[ k=z$/9~R;g`NVhC#ZY\~HU\6 NYiY]!H5)D1 )Nkk@lfn<( KJy2B0}v+|pOsEug d?>1FjbG(=cٹI `Ys#5i fc5:"5<%i-*Ir!NnbO95)$7)))s(5=;S7c*8;s҇hl/p) eN 9?+ccxUSO2}S69]u*r)ia(sWM%ΙcHW~"ӴHlcsew5`bfEVQ'w2:s8Q ߇Z5#4{Lqzs'MW`R^g quH>EP:8p\ڲe+h&>A],`%supVQ%jԠD62+H\MszH8Q[TÊ9I78Kqbϩ +7+Vٽi» ܢuX.3ӛXց O" /ҵ8cn chx!xZCsҹ')YtJίBg^~X<$.v1o ku'iu9HLmNTzJ ֢or1ޡIH9m?%BSj u<4@fSMc=hNi W#]7/򈑯&:3^ ]'K}BII:==,!0ۨHQ2ST5Ux_PGSnnfthX棷.Bq T)˩)Y%t7F}k3rwQߒq MnISrB:bqH_޸|C ߴ &@ߤ \\Z+^ ?Š\9h games 16 to 14. This great season was topped only by the year before where they were District Champs and made it to the Regional Final. Also, Coach Christine Robertson was named Conference Coach of the year. <br> Our Physical Education program has made great strides, proudly states Coach Marty Martens.  We have grown from two classes of weight lifting to six. Next year we have the possibility of adding two more sections. There are really two main reason that this has happened. We now have a uniform program that everyone is following. That program is BFS. The other is the fact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly proclaims,  New records are being broken by both our male and female athletes each testing period. We also have the weight room open after school each day for 2 hours and only the BFS system is allowed. We have excellent numbers participating including approximately thirty 8th graders who have already bought in and are getting a jump on their competition. We also have the weight room open 6 hours per day during the summer and it is supervised by a variety of coaches on a volunteer basis. <br>Allegan High School has experienced and will continue to experience some amazing results just from the one change of unifying their program. Their future looks better than it ever has before with their program growing like wildfire and their athletes lifting more than ever. Their story is summed up with this quote from Coach Rose,  I am in my 18th year teaching and coaching. I have never seen the interest or physical development among student athletes at the level it is currently at. I see the  average athlete reaching the higher levels of success. <br>Don t let the old  different is better way of thinking, pride, fear or whatever it may be,Ž9 5PcP){.wQ#j F p>?&[Jedi+!R Gne8cqʼSc:$r#BK=>ln5#b)rQ+8i~) 4^'+o>L ]+DV!o3/xѿL"9΀9eqB4I"b[DUf .roVB̾ ۏڭy[݂g/_ܤ~6Rdn x'/qtDDEq2LDI琼ç[$b݂qTrdxh2]xoj2\ImFńq}[(kl{Qdv6[U˙aRaɏv=n"k"y/Ƽ7mumSN}k+Y'K!E$& o|/ ~ݥx4b3ppBLfQ#ctk"6-cvh`0Zj}((#G?k2Bwz"?kz}8kCC||-2JTPnouG4=A+܀FغƠTWh+ 7DdztzAܯ*{ akJ!cZx"Zv|6Q H?v*$S=UzƾIcQƵpn$ILr!e< 2pPQ£ۦ*O#HjQGLm Izv^J]|$@k&":N"مVkHeY~sNy\^YU#O_c Uׄk