JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ǒt )p1בZzU:}EcjV&_A=qO_\v :12l\7\ڳ<wyFf%V27?*ב!~h"-:3r.jrBkr]6|i;:{F}3c,a] tYYadiR;׸DITjS֨TQ;+N{A+F53~'r}L˸Bu 1nLI*M`N GRܻH8z&tȀʼlNUkUTӹW 0 k-}X'qWe7FvW9K;<2q=ƯM4V ,rrGWQ̨P(2R8fsE"0Hx9wKbܡ9 +xKVulל5c|o_}NsEH7:U> yV WҨZ*7Pa݆š6@t!c$L>+-4Ia5]&sP@qXm3$u2bWzbji,d>5jzk%ݣ3EM dVcx4XGSc|*۩ZI_.X[;Wcs8)&@n Dh^&!I'20X44'ڨAN`Mp6NUCK]k7bXN#FqKb3Xava튡,&m̷t-S,2a $:ZEn^_ ʜTvW73jM\՜YXfw߀TPGojѴ %Cq +_ F,RF=7jvsq Oըw тJ"DvlFpjm%`:5&U /T8[m_HEhe\ $W;b}q^⿉2ǨIg"1W.Gǥ?B.Svxܟ1LJ~هКNWrǸF9Y"E9V$$dm8QV`׶w+)O9=U <6\`̩ͦ|F?5ͨӚ'`Fze倿4˖/Snڱvruy׎NsSk[ 4Gx >և5-·6n߸,;dV׆b]j{V TvF+bFߧR Twr9EoGº`~Unğk RDG 5Mt:(=.dZhV-]EH$p͍.=ZD?ַ|]G'-m}H޸%tΪOo`]UxR?4gdžE] aPt #īuc}1Zj$ rM!#qVN>֢'`p8YF.X$ r,ǟsZYĖB4cpٜCaxmbKs1U#BBz`IdAÕ`xR6rVud dJH[{:_y n55S@G#QwZ+NM 'vvyUsߕt̠oQխ'VLmn2TKEKMʠd)v1j 6ElTc,EJde  *8t Epz& Ȱ#F3vjϭfD}Ah$\ߊD.C5jZډA `U0t f(H Qp ᳃Rr"Z+1ŸOqSLV1|]IhS-C̋܎:K4xW\jVͻhx4>RV9LDՑ݅׋X= W5}Ye(R=2u.EO^~쀃\Jm* iF7V{M*2+ʂEQ\FП=F}jAm}QiǨSs:?^$mE--uahP-zJ+p0feB:qomv*{!n9J)U:PE͓nLa+:``UX PɅ=sǚZ.esIm9ʇV_q"OI|浆7arQGm\_b?29VHur)BJ/T #SF \lnapAo aшkOB#*p{2#E;$ԧt O?$;-mZ/Z>g&~Vs$РZaU[EhqG]ÁW'/ke(%17M%f N.>#KV@#zVތAq`,;˻vWé4G'4>WhWTPH =[C%{y9qA+vzM'M׏f#'wY#T;\Ѩ2-F<f5Nz⶯ԋxڪ:lcxySh*zjm mr)sW,'Mop|&؍).I*~v::R?*`D·z-.4^1ZxT?t;hr{t$w!}7Է Ec]4>!ү~10IWmmSo&?΍ AODп?CrZ.XDO#5i$TKk"=K][}BI 1wmeMku<u?*ݱl'Kc#Ϻm6PGFzwj,u9g%3X֨:RuE!;c5"8~41'FN MA+Ք cM&2UҴa45hŧͺ$ ڃq5noG:Fgd*aQooa/Cm Gҥ׌ja^^sOZŹwZcK Ρ4f e8~X,ŎǧD99h7n_hg4 ׎î N%I=GbWϵssQ0sMcN/[=ʵ \{y q ͌;BW*,,.ޡRr^%84*k{2S1,9毋+ޱ?#NWͥI;MnGuژomcS,)iOBLefMo-Jձ.kuImb`FJA?QO8 ȤI@ZX9y4 À=kC4Bz9'+i.{Ҝv9u"Sz`H_SKSQ J?VCEW9Œ)1$N'< {Tqf_ŒDчSVQ#7>[ᓑА3ey$dvY`#u}.!y~eSxˡYԦӇʋMԴL QcAO󦶍ɒe>k;𩠽+U5𝪮Ƭ1qGl֥IMqd=gN.m5F"i,\@=X5j\~;\RjUGy38X1ɑjDX#?U5aNㅧp>?CB |;_ h&o>Mݜy?k1쑺>['&B=b[X8ժ#^gh0aʚWm^٘$a~5c`qϭiO+H:NWV`@g*ш4C~9<q51@8 '4G.u;x1c5WV0Z@)iT; Oks$"1`xaE+\wA\3 x5D:ݓ+z.f_#<5<1Ŧizf\q!ק}OKM,g=E;!$} _Xr2XK=Z&d>bޖ)+jw9*2k92ޝziksŅWP\\W<В8za,>\,=IrGDDs S }y,f|<IJ֕*dkjTCGO fU'i pMj4st }b +Fzl*:E^sRsQ<[`yR`cӆWށ =Ĺz})˸};:1JE#gNa!p3P#`$ߊ4;tYW݂~`UE^)+/]bXYw@O=J 8(Cf( ;9?upؐg~QRqd/-")QLTy` rz(h sq5}& BzW%h=l%INe%c@Sʊ+yƅhğ~[QE41 ΢whg%B(#Ңʴ}S*%.;-nEQVIll is that probably only one out of three or four football opponents will also do Box Squats. Even less in other sports. So, go for it.<br><br>The Hex Bar Deadlift: <br> <br>The Hex Bar is an improved version of the Trap Bar. It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.get <br> straight ahead.<br><br>TORSO<br>3. Back - The back should be upright and <br> slightly arched.<br><br>4. Arms - The shoulders should rotate vigorously <br> with elbows fixed in a 90 degree angle. <br> Emphasize thrusting the elbows back. <br><br>5. Wrists - The wrists should simulate a whip <br> action as the shoulder rotates back.<br><br>LEGS<br>6. Legs - Initial leg action is to lift forward then up. <br><br>7. Feet - The feet should make the initial plant <br> directly under the hips not out in front of the <br> body. The toes should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-through or end of the <br> leg drive, the knee should fully extend.iscussion, he made a statement which shocked me. The discussion centered around seasonal sports like football. Dr. Stone stated, "So a typical periodization program may not work." The Standard periodization model must have adjustments made if it is to help athletes in team sports reach their potential. I have thought about these adjustments and implemented them with tens of thousands of athletes over the last 15 years. It is now fool-proof. I'm not saying it is the only way to adjust a Standard periodization model for team school sports. However, I do want you, the reader, to know I have not seen anything come close to the BFS system for multi-sport athletes in a high school environment over a one yea