JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?p\ x=k)G}*h[lu4 `97OQR)Ңx#e&\ppzG5FLȹĀCpI>#|+!\Q7SF(>qR`SYh@3 Rm'4 f=(<Ԙ @b D =c@ȑxfXأ.H w2hX;s55̦yF0:tKㅫ0~\֡{Uyc( 1o/AYO[G@Esp1ށgٻqP 01co~jK VGkwV[pJǹx 'өLO`Lh*&B* 9]sF*B.!SjJi\C4SE0P(y*NEDCS$|txcJRD",VF9ްɮCP}œE4)hCBX8J djdX]qR#8SkB煋h/ޞ]_4i3ȂklL#j<|΂ќx@TKEGE2JKRQ@a\qAWcZ.;E)e֦CDs c;Fkc۵۩ k!bیB*lv55E-"/mrk]"gCgU 5ntAXp1U)cĠ֌Zv)q/?ϵk6{*'ʯZ:lkw$fp ROsgNI{E7*WⷴXj01֦/4pyZ,us g+jhtus&#汦\HLqƯ71^-Ør"57 ZkrZnnhv*wasœl#LUD">\džq>cP0i 9-5xqӾ=Č8(J1#8 F[JdSxJ5yjJ`ZD#'UxrlPtIɱ=jx֣NjIU @8тJmai,h"*`hANjX$xp;VX͌ɑϵlcX (e 7b\evAC@땶? .o.@MgQyٝqȭe㞕XϹ`UL Y&u-.wH`aif |TMI@)5o÷v-ʸnF)5}JM-٣F1ִ7SFW: @[2NqMYWDtkVoVVʙ\AMM6Лٌx]08Ql☊̵ZD欱5#i"K!1aJ \XW+JҴ3Ec*JsQӚ"ǘMh}*\ Gd3$2Kt+Xai%`$cY%Bc[5 D6}~m!U#9Jg@?m495-S\B;Z6Xs5DΚGiǢ1붠ԡy;p@AM=pgB=םҜxgЊIu;ԟB[)565>sshW,`fm0RA4m!IgUJ \ݭJ+7b̟0"!jWU۬dS1W;1|d`lhނYK$$L H2_U̗¥Ds޹y|Nq Pp7Zqmsb*%MAYkrg҆x|Nks=ʤjQKr)5*ˮ*ar襘sE16fŁZ0jVh$fFGN1KuEc?uSHؾΐJQFI5kZc)WƩ&$m^a126$ 4duSD֖Y@Ӂ CKO7UV>G=k7Z;G̮T'еh 1 9;o=!4c$p9IڞӬl[$G[jm0zȣh#js[A>j;ۀN SQMk4JWF3QE]\F-c\drrǓ~}PVGVTSZxj!f֖2iڒ_!,>e Z"{i Yޥʇᇡ'wя~]5;rMC%AeIGS8dU؏J=R[R<~M]mmǗmײ6MgnQ.G#nsTwu6G"n;QO{uD1$q3W;vՂv9ݎ=鶝sMz?Ԭy.'/Z)#iguYc;Z2s #+Oh9WlO x*+{wρ-0OR)J) kHה $FQ!oݎ~xT)ӌC֓ #nZO+$ibM2+?׽wE?"9AҢ[TDKOT&HyiqGցCK=%?O£bYA'qz֣%R}} NT6{x bHe6w#c|+RG5:7lzRw擽hA UUy^{U7D_LS$=9)=H?מ:!Oޗw8ᒸE1P2zScN~ P}=_zn8Eo"Սܖ7\^6 1W&續GyxGcOjOZy>uѵr30${ ^Shcp:xUn~BY"nrV &8mSXՔ05|AۧFzw7b@|ʛ8B{Qt%gT,_Cdn6Hz`ͯ5rG"y9[nRN*YHceW=iREai66CH΀L&A">VB} P 0^3҂KVva縪Pm?M`?4c~*Px犠e1 1ʲvL}~l^~W0%qqQFSymщ*}}ŷȻԂ{֌תX{M=\,MNskSڣi:ҷ,kq.P4w*-u \;LrH^8LhzUPDo ?'5\U,Z325U,>SPGs}"$C]4l3W*1_1*n_-IIV&_=뭞`l;X-VRƈ\QN_st in importance is the gauge of steel and its size. The BFS Ultimate Rack features thick 7 gauge steel that is 2 X 3 inches. That is a world of difference when compared to thinner 11 gauge 2 X 2 construction. The Ultimate Rack also has plenty of room for big athletes to get the job done easily and safely. You have nearly four feet f maneuverability space. Another feature that is nice to have is attached plate holders. This eliminates the need for separate plate holders and saves space and makes things easier. The BFS Ultimate Rack has an industry high of 10 attached plate holders so you can hold every plate that you would need to complete any lift. Perhaps the most important feature is the ability to easily change the height of your locking pins and safety catches (spotting tiers). Some models are difficult and time consuming. The BFS Ultimate Rack uses state-of-the-art technology to make easy, safe and quick height changes. The heavy duty nature of our Ultimate Rack combined with the safety catches may make it preferable to even the best single station bench press for an athletic weight room. <br>For more information? Call us at BFS. We will answer any questions you might have as you consider the single station approach and also consider the BFS Ultimate Rack which is complete in every way including an unconditional lifetime guarantee on the frame. evelops 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. the  triple extension. I do not use this term because I don t want to scramble a kid s brying off.&nbsp; A jump increase of one ortwo inches can beht up in the air, he will automatically get a triple extension (the hips, the knees