JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================8K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^58[U$ٍ\gN61ܣz8"vlqXޤG#:xQ"xnnZc1cUFs`֜ھz+~UeuIaWVKϕj㥿 MNHq$O'ok]X <%f9f5w:I{sZT敭}4,mu* TLUEI1h W9}_=6u = ^PKI<8'Z>ggxT֬yLJĩ|Wi;@ PH h592(s`ҽSr+;%Oll{?(g`QjDv-K2&7こJ-gHtIϻ=|GyFmzTtjCNZ/c[Z  ]KseGu;:  M^1eUi8!,pr9uTyMumru̱ ؇Ճ{ xP R5GU/ۻc5BQV- d?Z洏 Oh2XFs]EmOHYTfˮ™湍7}+]I+WSXg{ùE2Dlnwc=ꤥe`gW2:4 9{5+ACM8rTuqku)n1'u%=VٕN gƊB#|Ҩy\\|ΠYxLK{e˶2jkfd99Q zY) @p(Q;v8/Q"&Y|,yw?ZSMs"dѺ-k"§?zq0%% 㑏z(eطk@X{hђp֏#S据z_J(5vg94[9Y(à&Y{o"4 ~bc^3_^,vk\az?fUܕorkout programs for over 400 olympians, and he says that approximately 40 percent of the power for sprinting and jumping comes from the glutes and 25 percent from the hamstrings.&nbsp; "It's imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise," says Poliquin.</P> <P>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings.&nbsp; This is not possible with the back extension benches found in most gyms.&nbsp; Says Poliquin, "The design of the glute-ham developer allows an athlete to strengthen the erectors especially 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