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In fact, Nancy Kerrigan's physical therapist literally threw his expensive leg extension machine in a dumpster because he found it was often doing more harm than good!<br>The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.f the field. But we're going to leave it on the field. <br>Game three was against Cal, which was ranked 23rd at the time. This time Chance again showed his mettle. He rushed for 124 yards and three touchdowns. Jeff Overstreet tipped away a two-point conversion pass with 31 seconds left as Air Force beat the Bears 23-21. <br> The feeling I get in the locker room after a win . . . , said Chance, his voice trailing off with emotion.  I just look in everybody's eyes and know that everybody's spent. To think of all the things we've gone through together, and everybody around us is part of something bigger than ourselves. To know that feeling and to know it's there, it'll almost make you tear up. And it does tear me up. <br>Coach DeBerry said after the game,  Chance believes he can do it and he radiates that confidence to the rest of our team. And I certainly think our team now believes that he can do it, because by goodness, he has proven that he can do it. <br>The University of Utah was next. The favored Utes had just played Michigan down to the wire and were hungry to get back on the winning trail. Utah blitzed to a 26-6 halftime lead. The second half was all Falcons. They scored 24 straight points. Chance threw a 20-yard touchdown pass with 17 seconds left, to pull out a 30-26 victory.  We just believed, said Chance.  We believed in what we were doing. That win vaulted the Air Force to a national ranking of 25th. Who would have thought?<b