JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?yehPʘU`Lcq$Ԫb Sz~$Mt!„8* i !~crd("' p;cq yUcƥ]'R鏺$zN/C&@hO>Yٗwz 6".Ȕ Bd/~0oLr'mX zѵY6pNH u(c}#Di$z߿/.wv[rJ4-@9nO|z0!VD>\lW3 )Ŷ&8G5kRi7Fر$ǷeC{P?,[.F2-E,MGL(I4wF"lJDJJGצN8ju]څ ڢmP{h  eR$c$岪y4vȸۆNIHH \co:6$omJpqޢ nlB'<aC(gU ~ƒߝů-r gEMݹEN 矽ך,fwRI#ztB$Q/9qSN|Xf{?-pDg8fߤB8mF'{\:dҗUN ے 7_֣f#3SM6wn6?_0%fY' +qvs~"10J!R2{gUP zkèe?U`Xsx @#~7.@ʾ #HDQ17;Tq$z 15OdM^y8✃h!{rp@M\ڜ ;FqҚ>o_uGwM T׎-;<]ǂnѮaj9dUG^-1nFGZӮ 6 f8Yƭ$:0Va'qN*G]6NxO$u#qT#a3@zⲵS*H$;S>M !^O5 @>;U|`yz\/ƶѭ.sʴ1=!K/mW7[Oӣp7^=1w]ΰafl nMD5u)$aՠ7R.B K;RYHʜ5Cź nm+1!q}k*V= gOM#xGx&2~k鷱[ -=Oj t)x)!F( [mlQ("W&&bI8j0Rf'90,SnjǪMt)e>=Gf *N+ ku&^]I r;ng5xG;(Vgp Zr6adhi1o 3g\$~Z)7?ZIjtQ0B-11E%^Iuj*J.͸RiNԮ+a2ef9Oɞir׎&"9UST>$L'9P#b .='R[Y$ ݲ5AU)uP1[>fp> uY6H%5ǵֿ+?#9mOшWðj8¬q&;ZtHT[3ɣF+fעxwM=R:RUǽaZe F@~uo}Z40:D28\g;ۏ鶐HX+ĵFMWU̎H'okWLn°Xԯ>Rrƥ55!:k-]X{S1ϦO,E0ϵh1zR61ݩbRz֬hujP>_RK{sme)3)73㊫q&_ƞgfaͥAo,2<?CC`oAwo$K,țcq[Lvşqp~!OaKu"vF3XzGTWЕp1LdT׮*h/lg$/ϡGaw1=؞>By.9FҰ>0ĘxzUnc<.bx>~N+pO-<^Sdm܂=+>\vnItgFћjϡ?2kRNɵ#^~Jy֚ΨdpgdlOV? nN~S,.&P[[v#20q oҪ#`( ;!M-tSUd[W @P@cҾzne {iv$:~j >#+'ЧN|Нmd{h_L:Q=;݃~)wgҘrOQLQR})J}+oIQs<5U10`9zZ$v3O@W-LvĎY7aW-^!2\JE%T1<5ч1Q~kQp%r^KmAXL3w#WFjgz]֩8WG+#PhP75i4s0wP9eRNjϛ[ˡ%Ӵ:Z8zI{op!dѢR!ϖbXczUq:Q4K>B:J2)Vٜ4zL(h6ߚ7m 5 yGlz g^Mɐ6V"EMwTIsU4][Ui-N=!J)xV/ Jvqҫ:S}+dv7wҍN)ŽWޜxS |{z5{R=Ld @=Keov^#.F@ HBr~5raW\v;d>~xojTŴ5p2Vm>'l:óCYԈ:~anxv+=刍F,rsj+ȴbN>èaEz[O5ۻ_+)BW"D"W#㯱S̛O0_#Dzנ| eŔbISgJtԎUOC10x`sڧo[T8PY2:Չ|Ŭn0Gܐn`]Jt絚XHC9' iNMt1Ec=ɪ,#o*aݞ6RXUm  ۶~w5 f qv1lҥhxuc3-FB~^Ěm`l9y13ֽA>nVky ʣ=49V.RWO- Uf&q\ͤWDl{c[w:+az\mKN.-?r=ar5u,uWWH#?]v5Er{GN;}j[njS " ?:aU_έA(<+DM=: _;ST L“4h+Aj(ƊW`0b5aӞ=(kW5 jVL;R59^D!U=@hۡf[}jݣ>c@xSƻ/iך(k wʡCFG+]( vb=?]t̪@֛ :=+5[ Y]JHă 4uNCj`PW#cSRݧO iVviO0oқ5 Ƕ7QyOÍߕek"v2 be:61lf 1"* r!>azJbܵl]LK"9tÎ8ivs{R4Uʸv/Tgo+*G\윓mq57AJ)- \Y[Av W>;ryGFGcn W=A2@ Ppy'꣸ėyi=`<~bhdHg5^v³5 ŬHڌ;p;֪V!GC堾w7A]|䊂=E&rh\$Rsކ+XTp Y g\c9RMdj9SF EKZ[sb, }q+VxA2gZζOkOhI+ -nL2yjx=2L Dڕ-"!cW'`*EdV !H>)d8a:ӎ9~"٢ C9{SMܡ*s+x+H{d6?_J.R:poޑz-13yx$br{u+P`sNި1k1e<Î44pLy\?:9v*2sӎ*($}+\/8{M<쀬ے|OL; gL( ZfMn%I%nZ90)YO\ɹus]37OρNXMn',N}h.i< n3q&~=4 $`V= Ҙy2sp=M'Yh5?\pKȥkrG^~Vd$}&V$aA雁 9e< }r`?,v'y4ұl;vIL Z)"id-I#=Id/̠3 c>Mh';I9ʊ)dZDT .GLL[L0) bکV2AbI-U@93I=(72} ڏ(U<(Y噊0on*B$aӎEEe4wd9?ʛ-(^B$EH-)J?BڏBhQ@yj<&C̓pf9O"<8[FFI_vqQENAU+J(?W x‸]֊ һ| X<@04m8gcVLy~zm8~)|'yz icQc3[) ?5eF%d2n̛QT8"O Am#c[O&ZHxت^=)itc+mZ`'|쌯j4pypG+`X#m4 xmďaS]E5|0,u#?2㧯J(+xڮ:V uO+n n[s/ly3K7+Ve{FfA?HWQV*KT^n/F!X@P ;@"EY@ 29٪Tbpzs`CQgܥ"!}ByM}~WH͸)qMipszUIG~*"%Rݐ̏$uVuTdPd&t+ή2 z1jNw_m`° ҼY= zLZ/./ks歼aqRws6yUwdw.‰WQ I)pMA,@(33#.ϘPcR[!F#f*=qLI [# _9t;psRG!@[\ 8؀ y)BH@eler<br>Since the positions began in August, each school has been responsible for tracking the number of individuals using the weight room. Daily records have been kept of athlete and non-athletes, male and female, faculty, and staff usage and workouts per week and month. Most weight rooms are open before school, at lunch, 6th period, after school, and on Saturday. In September, the number of workouts that took place was over 12,000. In October, over 15,000 workouts occurred. In November, almost 17,000 workouts took place in the Mesa High Schools.<br>Obviously the numbers have shown that the strength coaches pilot program has been successful.  At Westwood, all students, athletes and non-athletes have the opportunity to maximize the results of their strength training efforts, due to the availability of highly skilled, knowledgeable, and certified strength coaches, says Harold Crenshaw, principal. The program now goes tothe teacher s union, Mesa Educational Association, and the school board for consideration of permanent placement on the salary schedule. We are hopeful that the program will contiue t serve our students, athletes, faculty, and staff and serve as a model for other high schol strength coaches.<br>If you would like more information on the Mesa Strength Coaches proposal and program, you may contact either Walt Sword or Bob Jennings at Westwood High School. You may also contact Jerry Wheeler, at Mountain View, Doug Larish, at Mesa High, Mark Swartz, at Skyline, Steve Cerqua, at Red Mountain, or Steve Hogen, district athletic director for more information. <br> We are very excited about the strength coaching positions at our high schools, says Hogen.  This is an awesome example of what can be accomplished through a combined effort by quality instructors." complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as sown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. The Box Squat is the preferred lift to do during the season. There are five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lifter at any level would benefit greatly by learning to Box Squat. Once you learn lifting technique on the Box Squat, you can better u