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Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>;הwq_=#qgzբ^nG{~+?vm&;PzS^ K,+#9&37f;᷋#MQpYTVO@%ͩ|^ګi渓E] y#:זxQbZWb7XkDҳ<(ʬkViTq2s$3=aۉMX# ƙP]\.lgdMj<2V!! sR4/#'ŽS4VdIbFR]+ΐ¶8ֺw T!Ό6[[ d#{v>:XMݍ{WkW`u '9<^Okz6OX O3~A[Fv6>Ӭ5S{œkb6"[4]2[PxO`=Kk7)PYsZ5;]07-Ϙvf?t~ƹ9Y{}s_T$ 2{ ˹3$~]nV9#V zhyݓ\Ͻ(w`NGB;{iXsT?x f=?Rc#0?#2Y)*A]vC[bypxW`-ea\8J#IdQZ攮XxԹ4*fDO#5 (447- 2IgOJ D恥q6˖LAGSZz0 9I@' zQLNOdbɓ,,2ЊފQ<1ȸ.kyQ"A]AA6樯ԧ͉#W8eR=j0h*۾ M~}mmGm<"IQlYnlHBG5~%^"2rEJɫk\soWky\C.Y>[Q+ˋi$.YVgRb1JٜIEQ(4f(ɣ4Q@Q@Q@?2@&B@ k"fEa߸s΂I`Bmԙ"3iנcԕSE*+13EzJ  'қGaA>jNTQLC LH+C^Cވy|3>ozG,J Mjx>U9To^cʺnݺVJ&RUn|ukqI)hg>kZMƇϧ&ɡlkoۛk3WEFo ?Z7n$ʶblvhhyp3#Ph ( )IaI@Q(PEP)Z.F01XП/ֵlh*$ɥ@[28Dz8Rw8Z]hc#&:$UCptZS[hQ9ۃar~g}eTzJ۫BGCq]Ϡ#c5->-ONe%BCuĸ5Mf075Ps q=#e dzS1]O/5~7ڄ>mhH)Dqcy |8+eElhJ@n͢ ֥jkR 6WQأnrb?E귱YdC>v_ 쬬|kWφOxX8?JV;/ܬ=(rHSrB/KO"坋ƣݭ9|Q?٣s>bkaW׭tQJ=\L&!S.K/z}(3M],43_40Ҋ_͂SeraC6@IqҦrzU@ݿʪCW1N%iJU2rz:vQ ϵzS xrIy#1Mc}]oJdE쎔5q£(4i  tc\lI8tt;҄9q?vEv쎔fg3r J"_&|;i&p2 ? ;Kjir'keFp:j.a+rpGpBEJc(f?GJOEQcG8;Gw"8􀭝?O"sEH4h)0E8hàZ뎞=)E3HiE'ӊLTQ&:T~ %i UB@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=J>=Jz 6A@~=dmڀ(z _AWvj6mGIammKQWvj(h(((((((((((((J(hJ(hJ(hJ(hJ(hJ(hed.<br>Strength Coach David Jolly took over from there. The first year he had to make some serious adaptations to training, teaching her the basic technical aspects of the sport. During the summer she worked on muscular endurance doing a lot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a proghe Warhawks baseball team who were not playing football continued their summer workout schedule, including BFS, five to six days a week, two hours a day, throughout the fall. 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