JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================PK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ڤ\R-H0r1k6Rh EO<ʧMԕqj``WqCpKap@{Fqd B֧֦<ɗR{b*2;wL3p j5T5ry#!X+X[:F6+>zS+:|3C%O^ s0ڢ >u4xR7?: )tȖ=?kY31㊛JuyS0*z%_Rсi֟'֗u2\\O:Q܈7/3ҮX$R;hp]:PwѴ6b5=Fi~W+tXZydYPfwӧΛyiV9UPAIiBYz4WIJ*FhcQ*^*ݺUzR#n+߱1l%ܥHAKWGc8>}>Uiϥj[HDX4w8Hƒ).(sS]Z-ơzҥf >ƫ)T"q*Y DoiOYqjP)<8 #4ZG,Y$䚇eu^sUjVir+ER`T+tQ<Ҭqn8Uk4䵄Hp8oA).Ga+ y>G4Ɛ for sprinting and jumping comes from the glutes and 25 percent from the hamstrings.  It s imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise, says Poliquin.<br>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings. This is not possible with the back extension benches found in most gyms. Says Poliquin,  The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back an