JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?nUF '$rc r9>ĊRUU#T$QI:YLj-(9nOP<~;.8;ľf~v`@?Jz|cBy`ƚt67 yMIYO=sS`6&|t?.k;tC.}?0Y_+e\,y V  Tww\cwlqr-e 2ρE@bqdʩ#z3AzdFU-Lm1#p֘)=)Ҥ*(sz ڜ)A>:SlG$ f'XjYitxY`IcX%>N7C@g$쎪-dtXP9\~Q[OsrVK(ՒJrrZւ+ץ0ҧaץFF=+C"Nn`Jc.@Ҁ*/eu1yՆ_j ""}sUHHˌOo]5f'e5):!|X?nT6Eڟ6s'sB *IPtqӶ+ QYYc#j+b-e@6䃀\sb:Rǂ1Xyi/0}ٌ x@C1`E/Eo xYm G$9J(c@GHGl%sv6[Q,j7ƣ%@\RZ֋+1y}j,]<;@vBW5hgqyhм<23uji4aq(ѯ+⬰ϥss R|ЌzU7Y#9C®L})9*ROJitғgӥ+N%[)LdGQ:}:UZ*j'?DLL5ke:s?tyn 2gPVѵo}g/NďO( 1r3h(d'pR=zP][|gNx<jq) 7|ϳ3Uehsp#_P_ixL?Z85cJ'#/mX:u2E=Gӥ0u"^$ގnܐǜnc+j^ lܱ?,)|aoi<{^}0 W)NYQ:US*6_0*}*6^;tLj'v@yQ2զJ^V\*wxmt I}1$CUYs&l)6[hcd$4xsU}x$_@0nI'8d*%G_;v+,0p1z&jmI1y1ϧҳ瞆|]xu iʷB0xmX /ݵ-|`"X}:r64}rk`_tFBHy~wThFrvhMhTex*cSN=V$ JҧoۥF@9=*&JÓҢu&VsڡqV\}*0+(W#vLt9r;Tt=jd4lYdôF89w1ǽsM UG,zh(tUKQ_֬o\ݝݹmԘd|?0֦#KRb'xVtExhxȫ 2i@{ ep:$_O]ß3wo|T(dԎ $|MgwhaJY3nHOGP@b)Iƚs1]+|^@!XP cF}ɦ#j)[v6Ҩsc6O9Y$ q4څY3ںɝIUBG\l9kuatms(QǨU1 ?:-T3,`#89 zsJ%kKxcFʼn G-ї<'5R]}X1bĜ~46qJ\9R/I@Չg$-+/ME-5_j8|U޻SGFۺF/旑bNOjV0s򓏥lhI %?9}q $Uݝ-WFU6~tQk"$[G?<~tW!O Wު_-H (3A6~|&5#SWhjGp}7~&X#ppNN EZh?.? g݇b~NTw@G]ϐAZ-,6hmBԇÌVe %~\nTt41Yq֜# tyFfYٳ]ߪYqta{wdWMku5d݂4&t*zTH$T\r'P?QM_,2˕98d(gjvѮv. YF\$=*)A6UTF@ѫ?QiqjsxU"[ @} ]5O"ˉy }r[k)E5"/„K 'ڕfNۛj8$WS onp5WǖZyBqۭkIٍU'=(qzv褕O~޹5;0ӟCo5`q;I֮Z-* gZ(bw08'ފ6%t%vadnj;ʶ2n#R"FEBOrjD'RXwFzuf6_zaG̳Fra~kK#!09kÞ7]xVGV[8Zm]a!(+ڢpW^F:b}HKiC@AY ,@9C=N b8\ sQ\ZÀPb9_}v23s`S~X&7 lVY??̫'5AG<-HM7`iLMLҟhp#bf(_.bl9Pދ0d^0qXImV Jq;~Uz[xݔeמY5:Dr1%ݏ{}6WbFOT//Χbo~d< w)Ua9쎈R\fkn&$V+OO\gִⵏl`V=MHҠr⚅dΫ`7$VG4cvfm0E,~\V||D`\~F@sORIt|ҔY,N3ۊ|vsθeв`HӞ;ܰ iH]XL<Ӛ 7t=)sOcZqkϿВrp='qڎ`= dם}\g$H4H9y>\,z)Px:z,W,7NIߎ;`j䁜;sqErbVv+@rI Ҿϥ ݷ夯p+Rܳj?>'<ya@>keG–ٌ9'OU f^vB#{*v#Hpz($Pe2(|bA֩I.`P<i;pG4Q@ kD|(C=*<*>Q@ >Ғx s I68m>Q@%OrKn(يA^֊(X(ER:HZ@%[QR/58+5meb!'<֭5{m F׮kVFCy H1?zݲu&P?-<m&aR6NIl(f`v5pϢirPsmbdpF5vF+rM"yv;IC,F+= lkUtI!1069>K[9$M1|?jNi5VPj:>SNՋLaQ|j0ۯ/z6͏ZiW}_;VEY2;9%chȏ}1[oiQj70,k1`J\5{lVVi4 fZcJ 19j7'.hykvOW ;' 'j`zΚБW\Y>?MX%'N>:}@i2r9 ??*"eP91-Q;"N3B5 |FOS_}O)ZJZs`0)֐ ځ֊Z@/z(Em݈$کb I ջg\UyZt2(,cxm;WwGf e^2*ŋmBWKwpn C NNp>\53Sal4t#֗A}V>b=FAWjqw q]f{+B\c\c46K7$Eft%I=S~s֥b jȋ1+ٻ h(?1P 4neמ԰DZO2\AR' Ьdd숎͓8Kjx'hFl'"5QV6Lqc0F]^ZV!p*F7I)Y"N3 uSV3OtǨˌv=)F748Vqm8NUQޥUB]e޵-|֚gcګp@\yŒD9㍑Vtg8 9yn* .c-oqмEҹ^V;JAY0߭\1?6E&xjaSR4pm櫽X=+v?9E=%bzti*(ԫmY _ˁ։` פݧȫ++T\UF=jaSA]"%A7_MӭvE~ϒrN[[(kSAXUak]z OJ;FeYuX ROLz 3;pXv5$RĦ* |G~Yu-M3y ;r[?(”xwtfh9Ri=3]#r;W;/rbPA6kӴArm9Z-coTxY^DxaZOh*Щy$?3\gNٟ֔G5ѵz)9pGΞyWЗx9d9oL,ctt`WUO[(0̹9c[SMDG)za~uj-Qru; SR.,#%-H0_ΊO=(( 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 his 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  I have a list of ten goals at home. At the top of the list is to put God first. I try to pray every night and in the morning. Sometimes I miss, but I try to live up to my mother's example. <br>Now it is our turn to continue this chain of wonderful examples. Darwin is doing it all. He is.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will coninue Coach Rowbotham s tradition by training young athletes in a basement of his own. Hawks fans had turned his stadium into an Oregon home game and claimed Oregon s football program to be one of the classiest he had ever seen. The Oregon staff, players, and fans truly made it  great to be an Oregon Hawk. ng chains.  One reason that lifting chains work so well is they are one of the few methods that can improve both explosive power and maximal strength at the same time. Adds Nelson,  Chains force you to continually push yourself to accelerate though the lift, rather than keeping a steady pressure. We used them for core lifts such as inclines and squats. <br>This will give you an idea of how strong Nelson has become since addressing his health issues and using these unique training methods: When Nelson started with Poliquin, he could incline press 385 pounds using a 3-inch-thick bar; now he does 525. <br>Poliquin alters his training strategies to accommodate the requirements of various field athletes. He comments,  The differnt implements require different amounts of force in the force-velocity curve. In other words, the heavier the implement, the stronger the athlete has to be. The hammer throw requires more strength than the discus or javelin, and the shot put requires the most explosive strength. Thus,