JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================vK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j{-fHSj1l晁c@\'tCw;UQM]O|dQᇄ9LWE~u!`=Y7(ߑ=X4o /ҫj3ޑ6mw7-aEvhRN p>$AQFmd˅`WUa| UNB"$rMp jf8*͢e#ignY,ftnaTj]K[>傂r}0[^#˞h~:4.3n 8zDž՜^aFR8V:sWN=P lBF(ʂ6n? ??N;&˘sG+fk3GQڢ+IWxWj7Yn7`y.r{ :U8 \g*R0,p znwߚvDkZKI"Y*3}Ǩ=ti m$6G,$UgeWՏV\rj[Aep=m?Qdl_zgYoi۟r.B?¼頕nʹ݄]0 Q$g(V?,2ĚrWV M)+v$4ҧH7 lq:2 B&_1b ;5ekwl7= U9bJRsӵdiޝ[kK(]jWrʄg\ e~K/h6\FRX?r.審hC:s3f)T] K-r0jR{>Ӣ]̒'n{Rjo8<8bԠpJ# Hm.hdGXF%BSM<73[a^{M}; ɈmG?:t]2U!Z8Ĭ>S*>u=Úd]`s~bOn-aH#Y;r=;kDũk k!y8qI]-|8ѤxI++0k0qƫ]UMVi$yεIaܚ/pZzxc"LUehp}xNTYn.$#Bc$'J םx#έh.$KU m#Z=:4;H>ݿ.q?{|Z$SԃSKs K 6L8>*J:=iKO.,/aG}Jf;y/&A?|@$  gEI=Wk? cC]j:k,LP'95bM%kIaĊ"%`td+cgғD^p޹]q{7g}+ZéRCg I][t4G+giGLH#^3\t(,Mu5 I*;{{WTnO+49Q΋!bc;U瓚jPZu7ۘ> qC$H?–ZD^Xy4>{B$Ƣ7QՀ>5o5m=6ʹ|AhI]J};sOr3^YB b4˄gb731N?w>jRny1$qIo[,!㑟z<%4vn(%h6#%cܚ>ַv#*;g֡{ @ܼq6x*3+nE n#(s#^]hz-w[`&9(xjEb:ͦ֊b9;'* t)r\qxDqE! c۪k늻t8KM7PGm`# n!MܮI3 izɀJ㗉>h"/' Yd];R|cq9N,f>U2dōb`v;c1<㯨kǺַD6C? .f3#` tVrۻMCOsp.F 8:w:\\66+S ?Z)|Cyu},m8?W/m,M&a4DH?.3 Ӧݵέ6KSDc`)$}ЌQ KGf8BA nU/FV+b==R~ H^htgGㄆm>-ˎ)]c87II̲6mES #g*G$2TG-4G=(/>+u2F^{6֒U{lly in the middle portion, which, in most sports, is exposed to high forces."</P> <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL.&nbsp; Because the glue-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing,"&nbsp;says Poliquin.</P> <P>BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduction of injuries reported by those who attend BFS clinics, which teach a number of assistance exercises like the straight-leg deadlift and glute-ham raise. "After one year, schools that have sponsored a BFS clinic average a 50 percent decrease in injuires," says Shepard.</P> <P>Paul Chek, one of the world's foremost experts on strength training exercises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation.&nbsp; Chek says that because it works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive).&nbsp; F