JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?21҃\P R vqJU@"Ǹ+WoLԮ:~qN \vYzJp1:9q@+&pwNVL~t  cHܹ@3Rz;wRes;*R8pr?0SBޏđNP=) v #7ޔmǨ ~aҫ/͋E#E7ˌkQLXu*A8PIrk@#8?Zr0$ϰF=E< Q>{SwJ1ӌ}iP3@Îǚ\uI`;>1. ޼1Wzӏ5g- 7qчךhp{iu-yN qϧ<Fi`8jU);x198>k^A-7([Oֳu&#iDuv6&p0q۸ʋ@>/S&QG$#rv XwFB_=m`-g+Z4 Y}R -̑OsLNimmѝA8(qpjsR6Ob9U}; ?M_N#ڐ ?ȥ1RENv^(+u`B?If5a8yb2w4zӲz1^Bcs&?;+4|7!1tZKce;i5UHe@Mޡ*F}n佘d VsMu#[|G'ӈ8RCn[v0튮r.垣#}֝)POzE@ijz.mOySE ʊ\ȟaS {|} s |v;s85ER}ƥs+h᷷励UmS@AU`hx,qSxZ~[V1Leuǚ $̍*9 w cg%G۹=JrژWvHuv&zwRq̲3q+eM)Sa2AX7s^9itT(VE#̯]N8T}?$隤s :bAR S-v7$'AB(p pRDW>ԶeSU éF~B2:`h:FEB. 6՘ PI]ޘ3ӊ{uX9-$ 4LcHeᲆylPGl~&DZe$mq:">XM$YR~'$~qT/ٙÎ"{e cD ɸݳEnuC~E6|9-bIU.m2qy:t#j0+(3ŸPvyofN8=O/վ&@#yi(Mz&#K08Xs.I+6sj19#5HlQ in͑ 1R jqJEɌ $ kX6 \>Q? @ٛf<đhBg>(4%\ʱRqؐyVz~",n=(^bO9HE^ C1ҚFGj@yqH848ϵlMM;Y)@GQ汶{-Z<:qL9 qrD i~T8!Iߥ~A.'E3The 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.lete just signs a contract, track and field athletes must find sponsors to support them. In the meantime, she works in construction for her brother's business.<br>We would like to thank Tiffany for her hard work and good example. Continue to work hard and we wish you the best of luck. Go get it! About next year's season he excitedly says, "I am looking forward to good things for me and my teammates during the 1998-99 school year. Last year Coach Moriarity's Panthers were ranked nationally in USA Today and played for the state championship. My teammates and I feel that if we stick together and listen to our coaches, we will play for the state championship again and bring back another state title to Bloomington South High School."<br>Because of his early desire to be the best, coupled with an attitude of dedication and desire, Robbie has proved he can do it. There is nostopping him now.hard for me to move off and know that I wouldn t see them except maybe twice a year. But overall it s been good they re all really supportive of me.<br><br>BFS: What did your new is about 3,000 square feet and it's completely carpeted. As for equipment, you could say we have three of everything: three benches, three squat racks, three neck machines, three power clean platforms, three glute-hams, three deadlift platforms, three incline be