JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?a6:h i ))"O.5L[}Gs𠜁4}TQGFҎ=:h 8@LdbgqF}JlA׌Rӊ\H!'8:S8L=zh8G?B' Q wQY/)pzbA84Ƒn);zL>S`i,: NߠJ(W֗nk>gqGNxOnڏa^ݩ> 9"H@Qץ.>8PĄ&qK׀)1ڍ};#tb<GP)?iSΧAC=Uuɝ}wZ/Μ /$RҐr2H>tJLs. OS =:~)'ݟJ1MH`8nFbb@tnDS Hxqe./8E&>⛋ KߚbIpŅKJCҐRvMD)\bj ʧfMm^ MJPpElc/NqSg) ȩ@b-#>vm< u?@4{Z46WD>7Hҋ'8huSCRw"lh`VԷva qӦ1T5GGff<֒[&fj (/{iVG(M;}?g(;R/#>G$(g .kM,I!¸HaQ8"k0䏭q4`sҴK+ 3{{B^&?_tJDvIn0+6c5F!ɣھhJ|;_ $eְG"8Z"ry:^BPC`[EgdQjO\hw`~(1xǽ #ԃJGBr3K9 i))zksRF/7v*zSu\ؒ2J}f'^Z'𫋳&MZ]*Һç2+Z\\nTqV*XnIcVð>P\ntZRJ+i|{ՏBkԯ~ҫx,n7cz=HrN?ӣr<ץ,dgN9UL})&uhx'ig^Ԏz+;_T b$wݑ9>V&@GJc5+y\i֒œd RCkiKJ ҳad"WV8Ɋ-q5%vrԮ쎕uw{8IRzz"S`h 7cM_$],yFm ?7gUugY׎jW.X { bB-t$x'8p;sM|n)y5~֥l[֙  !VҸ!С I!]Ȍp=yJ7t`Rҹ EFVwM<ۮ2˨Fsiքaךh4kY1&6sKIvG|&n:HfnQ=u66qϖ$'Gm30V_ƚrNx+vcV6,6~S?Z7xM֛9K\SclOX[[ʻnT=*K$9g'=!yR0 :SOr/]*]aL\I_Y?i(WI՘cE뜜)׊Dw7\|d?F+m9㡮 <BQLSK'zE%mbݝsT(S@㓃Q\w= 28("aH\7Cf?sI1' q ztg#hi0 ALW0Y>Y[c`p٭)c5B[ (*{V5= Ad!g05\ɌSZ+?#z.W*LT087+dTT ;ң>@ҟZM^5ʎ4=䃃ڛ׽6N}* sڥ9SmR`;7Gm8 UiMekIgr xMtSRH쮚$Vޝq%Rk_m@=jC ]d?B8RGE%I7c^1R;-MKHbM9i 1V|C';:dSdgk)_?zHA ⴦gHȅMs:#qEr-$*?SHß cO7Plj dG}7 7KǒXSMo'9D?p3TRQxȓ@#\w~fG<"i6R- Tdq /Źt(шطOEsV7u4#&4yCHXzў)zSCJ=OJ>| ` cYfFJ¿xn&z Ļ嗌 ꧲1"V669ixnmޤzq/z(IXz߇&hU!_ҰmVg-Ӟb ^Ao#ǣ~κ&]ުTbkw3ID${s+oRho֪zD22WTlRr+X6$~drj @U;h?s"'ס[11ׯjAʭKOSҡ^ogdZHg;R|?O)s*=7eǖι_ vzS AedKIsn1HjVms}bBH??C8!4ͱP -̽W]. ȒO}jϫ5 \qmscb.0H{g`%*j2 y-+&Hu|)֖y[nN>ԇ֯H"mAsڥP۟ qRVe ~\0:ݿvGUÏ1/ae),eFEs]s BW-ѻ+2Y1=?\<ϬۓCpN~aO#8#+M{3gW{(蠍V#k|GvPnu YpmMdFVHny԰-_SΡ,tc]Y>[Jءy^q4p$6@YLTm$Suҩ^’Eq/'&t M6XsJcJ/+q'O`cyeY0ڮ[ svwf!mVBUf>ٶt_FVr9NK 놱Lʣ6㾐7tLz}+[VO]Gi%yjdE9ԚMB;ݶA2й矠4]. C\%|KcFd1&[h1k纒IbJ؞R3m#,yq*dڸqU0PH3f7/]^|p=P{ +T"ci8qź/ZC0gQUmVEF׭HT0jt4JvRGU3RZ6%@p+.O,z*:ҋw-MwZF)#9_Unc)2{5GWayLմHxh)}=^2;g7?~9ɿFMZ[̟dcT#h=H51mV7b۞nA{mqoO!$~S ֍%F;ij?gͪ0lR{8 ;kFW0N$xly@ѯo*&"`yQоOk`o}8flֵlar~Nif %X(F)c*sH Us=/c4=8E,_4;&%s=So][=WSSOViF(F+I(\%,;Ҷ,lul`&r?t^ߑHlq 0NGqEkDJWlm-+1-2 S=BK #{dҊ*׵AqE 屐R@ Hڊ) ҊoUcD޾_#ԡ&Q댟*(݊0"9(0z> ]?4v} ERIDj6Xf zz(-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> 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.t of 214 studentHw)<68*D@blcIJzG6= Ԍb1ښxPX13 Y :R2 Oʜwc$84؍ئ*ݹ\o5uZ>mIZ÷~ the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>tices proved to be the winning edge that made the Badgers  VALLEY CHAMPS . claimed Oregon s football program to be one of the classiest he had ever seen. The Orego staff, players, and fans truly made it  great to be an Oregon Hawk.br>__________________br><br><br>"Nobody wants o be medioce in life. The mediocre are the top of the bottom, or the best of the worst, or the bottom ofthe top, or the worst of the best." Lou Holtzth Schmitz for five monthhletes must be in to play football, relative to the condition they have to be in to successfully wrestle, isn t even close. However, aerobic training is not the answer.  If you re training for a six-minute match, you want something that will train you eight or nine minutes really hard because you re trying to prepare for a very short duration, high burst of energy. Exactly what does jogging for an hour and a half have to do with that? <br>Llew believe that BFS is a great program for wrestling. He likes the flexibility component of the program and specifically the BFS dot drill.  The dot drill is great for wrestling, says Llew,  because when someone is trying to take you down they re shooting at your legs, so the ability to quickly move your feet is an important skill. <br>Eddie is a firm believer in power cleans and squats for wrestling strength.  For me, I really like the power clean behљi^qr|j޻}D{ {vY鎠r!kjI/8 9lUYDi`-Ji z00JƆX8sy=H5$if#co5:*쐬Cc]#v~dk7!R>}0W