JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================n" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?EJQ\}c,ry⧏@F_ΥIb˧OZVPFGH{ T N (1(Opwi!êvEs"C'du'[94ϵ]8.4Ld)qMd;r}p)s)ňS~:v a\]#g4OH1U1sҁs 94qG坹0X#+۩4s, 'br3ڊit4Qa zU}Iv~P Ҍ2.ECLTUi*Χ]1@J5 ֭Jʗυ&_) KK*+[L\ϔ#m40n?b?9IKa;91 Zbq|⢴JLƈH4Ȍ2lIǽG&S@\N `FٸAF12׊MR,ǻ7Dh-O-Mi;\e,WGprqC(c 5$S.P zZ7dGaAMI*y>J)92'Cu+fP1tj6:RK?yW#Vél{Vuu$\;3[XzqeI^u88'沇äl5cktv+ֹ2I$OȤkfݔby\g-ۍ.xy-e-E%W{Ŷrx@ri޴nݜzaŤʐ: Mޫ!x'=fkŕ6nJV.C*( a,1@K) :,G6={ԖE.3yl-%*8Dہfc>A: B9L%\Mϵ& Ěв89ĺie˅@N+_oe$BR0gc犉i0DKƊdj]CWRպb[V=Kae^"?iՇcRYw3*(0i_x?S= ٳW}NYi Hcvժmd4 YPh]̯*╖ZW{SMxYw2 =r /PaV{kXٹ"l9,I`U:ev>yca5JM ,>9[֚t~F$mh8bgLN6?:CZnI}䉊\ hSdQ;#Ɓv?a4 /cҺ}Y`d4iE١VrCAƇu_{RAYʮmH.?QkCҏfڳݧ K_cKoi{4՜8ٮ[Ko{Rh=9hfOvQн9EfOvݨh=9amڏڏfڳ:?4ã mtv{VrFftLtZ~!fC6 >i>GAYȝ+6~Sh=5~GrJ>=*z( }zQJ,!@SQJr#ڏ zvr'ڏ'ڦ^H-X.E&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>Ths exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the strech out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the