JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6.=if :PoΝu wNTQH*pHv x1Z*=)tQRvtQON*E0`qON>R/S|JpyNQN?}?MZzHW< :( sxZ`Qъl(qLA)PsrG\ Pʐ.=E.W~tO)i v9ҝ?UELU!=}W)@-@qךWGDpҒ5=q8W/9L n'z $1G$UAΊx9[Fng8?=\>V8]F917QS w9efh9ǥҥҐ\m$ QKO4`Fߥ/C4P&ҝLPF:ʨv95O?c8SGNCH ~8Zh8@ L!Q7jYz<<Գl:Nj[it!UQ>;_ȫs+>FsgԖy6qpzT:m7o-LC&(q3YZ)=돡8dAN*uIRb==W>/ZU )Êh p:~"{|uk 쬤G ǚrՂ&§luQd'\dǸ= \ЎHӅi2Ͻ]\K.rR5%r"- i05tP+8fb*IjZw4)iA?GvR“\Eދw? p3N%8BCw)UVYOנqNg*v?zhRpոj`8g1Unb&PAFU2\zE$cM]!GA)1zs:S WHu3X5X^[cJ/-Z'ش>*-T*('\Qjֳƭ}c F{ti\J-|2r.'%kQ>-atg4hl +ڂOqp?]meG[EMp4S0jzFFXtje_i@>۶=,2Fo\I4 /IBۻ%79y%rG6VZyyPǑ*YjX0kDzƗkWAGf!Q%Fh:.>9Xzyȫ*oV\Jk5-+{p_ctg)9bU[Ҕ:y:xU>biX0Qk_)= >by:tS~oEN"{'Ɲ?W?(ϡoܨ4x3?կS[A%pF|xa-(hfBwV /UOB#l~<}hRn;ct<|5S7V4PGڿŵ|Oմ=VhF#q[5 7L7 0amTrNO\ u#܂F0:54,M 6\9_N0Q[Mn΋.}2Zƛ0:j KSKoIT].>z~#k6ϰ2#k'mkq&3!ַ\9%%>dr_]=Y]]Mabw{}j;jwv4mkeRې{^kCeB#PwJ2| v|'i?r8Ϡݺ]HtnO=z,Z1!d7'Myƺ|W+YG?97zDy`3֐5~~qܿY߂szWGLG?{KG|j1punץU3ڕs/s@eo26*?T[Jtw1:"@ 6?C+m<Ԝ5+Td1$ a._ _ΐ~O΋}nt{-"Q[xŠVT9N㨥ւ+u 5 @+ș'~uZZyr)y$8P+ټ9Gj7oB ˘QJwH:vGP8!#J@~84نrcXqfIb@K1?AE4ڻKpьgpZر_L2s D ~*(kޓYc14H7uvGЭ#m9H,l";7w:8XXFpu5}L 1u@>=NNm9E*Ǜ-mld/ DRڍm܋|F8+WO7f{߼Rg|~=}[B@k_jpI#*λ_Vr?C^wv1 mcGFi_ 9'Ր<>bA\D|rh0+^[$aՔynbm풣$u^gj<_f.-7хz|t cNn?ޤSsE(j:]֕rao=T.H9<^wemژ.Ic#jZ\XG JvLgY=Zx'^/C}y I_w㎜V]:FjO3E5 W 'VݫX=< u&~PtML\'pҐ5k71U] :}*m[w}pf ;0>s˫[Kdia2ʈ qN.[iݤaxB8{`u_6s%k$7&V"aqǑ/y@UUDڸ׷Z$`;8Hg Os MbG IkRE$l.9K]_Ʊ𱫇?C*x&y߷(JSnSQ.U"08'cs }YZG ʘ ̃ )EtIXqL@8(V*1|=ߕFҜ}(ߕ!($T_hV8R-ƕZ۠%?kokY%A^te^2>ea XªU@Xʪ;l<u1 {*@N +1(e,-5Ŷtܣ6sXq4d.2Es/Si@#A${_̉?ĸʌiN*p[ ws}&#nbmێoFiczWU99+W=9Q  \U;0`h:g8ONJހMY9`b$B jV>lU[ =̱Ό?C`[bKM6Oc&C~YmXs [ʟf8CS4Z( ^efVD5A8'ۙdhGz"kQqP],iȹ.CcýVo(A NFq& P`Get/D! O8Cg_ߩA1oqPy|Y_,ȶڃc t(n[ ү翊[E)c 1ǰZ՜odGzLjWrpoyت4}:Bw C^s3k=>Ù]U(K5 k)y7D<}L{<Ȼr+JZ7mW0.PCp?:n"BQA/a{E! *P_($r=\1'X Mi(o2@% ښ&E˪ȠC9=?JB؛P*A%~l{vIn#Y%gfW#ӭl඄(2폼M;<4`h:'8ooZ&ʥ^2NI=*+ejL]+Qas$sA,r8oL@B :`j x+G),~amfs|趻Ѻϸ= ܑJ1$h5w__U"#fqsz„a;6yWA.Z@NBJDh?h^ 1ŽhץůOگ]!%mN b45$ڹwbI{ĽJM-5+Ky$wbx|]Q,1qUUTvD8IO6h(EPEPEPȬ_FQhLO5Ijk{_Zw: 率BX님k)bQp8F5i<br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to