JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?vGzBB$Rc?ʼ=x ±vېeՈ$H p9^|f:q'ILU&M*Ƴ,RSؘmɫ#:4_kU 2&NÝ7I@|Nzҝ"gإX19jF32k4ےO*6p- ,&0i evjX 2x W2|m/"=;t=joQէmB5YA֩+u4F6WfF G#aocⰬQ&;yX WBmWM-84BJb-j)c3#(k2}v0[o>+YV" <Ԙ$lxhQӍЕ' RBlw4Wt+}ڊu\FʌcAAoù<1WA'ܫ! qirmlfP$Cy?7qڝ595s^fO3Kk;[bjɿ'~ݪfb4y/rG|W(Ҵyx>pQ' ܒam왟2dqe<4:7j,VIS]$瞧8$Hsћ* ,6Mo-2 tnyWG?QCä{T#eԐF?E-.LWx$Y#/J|Iv.]* 쥸$͟5r3Y~^~`ʓ*/{Eeg9srfmW&Bua>YMy,u5!OS/zd|ys2 QivL"C#m.n!|SI.b {iXO/VA xj vێJ:Y^$l$KK ai”v@GwHb*B$!NB_vH'y5MUY]N;;wpl/o`}i.d}%WAP%vQ=3\.M)Z<#m%~`8?]V^I*cYR<)"[##+/e[sϴ+VԦIgJf(JݺkM,˧Iq>Dr0*5WXK(}zkGe"sqߵt:N4[ hg*_i{Eq` jne^&;mz1+K&< /z+ a't}XD^`s r/!ۗEO 0:g5JSIicC9Bgu:4 Z4vl>YF8aM'ҖsX%^2&d]"iʍsںV3)4}ws]G~Ry-\ ^ӒzLuI쎚qx)|wjmPH+_#,A<ۉʷvF0AW~g ^q&[ XoYkCIַj? jf-qơLv$czvjE=fH:Vmi6a39%P?3`dW,bup,AlކvdIeU+R,JB 1z-'2\nF{E@4Tάĝ,NN{ש+lQ䌚k5Kq#Wi1#'O5.df1{onmVᔞܷ\ oyw2*ȁVy{ 3 7nx#20SAǡUD3.5ye3uom&)O19+lO/M(Q:dpCͤZmo"k+XjBhWs Ob*`PJfR闆r,CsSgI+KwsV^$c,OSDM*K㊷y+2TR 41 +2rI\>.MԱ_.ki$du# װn!.!`:К^s8Go횉@3|=4^!%K&_*KDQcG$u8RhI ފVw4H4'1乹 #` Oֺq=QvnxkiHP}^;+=S"j*1<cO+Ϋr*tIQyCn3ƼľcY鋪Oy8egqGԒmvK{dO؞7wXVqWEI_.WJkS\2[]76n+%7SP:` .)3y(rxR'L$=)9hr8=IzO=cES <pybA|-&Hb$s*Y\zr V%_6 cgR[_!)E;2ZMlrŋO5 lwT]KW#J`{`g5w؜Dg*JݵzR۴)dFIJ"vm;y\YA|!$ą۽$Sir=}kԝ #.1] ʛ:_-Eɯy(U֜h%RAvEkrw<,FfbULuC@8+CÁY$9~:Ul:ɶ[3H:0-j e_Cڱ7x$w8#8V3+ KXk#\8[v4O *BƘݏS[̯xDktɮ|.Z\=ץajq¨H<]W`Ⱦaq$ioe'U'NFTW;Ru/mՔ-q5Md`zB 9iEх<|Vq1fs &[V]}5b"ݍkkFl,\}p@hd!=9\`G@=kK6ڶNCqPr8S, JgzW#Nz .Tp嘪pFP`NSټh[䐂NNG֊wNBzdvAG"Q \:*62Z7Q<Е.{ -u{ָӭVY#,czcIܸ:i,dwiIǹ2`VhÂAȯ%ܵw{mŏibxE5B}^&P *IA9<1\>iWB9~sXZ3m X㎇Al*F.hqw.$t,ڑZy&H-g2/pzZmy9=$,WpΠ BdB,be?3{[aoko#h2.s =Oʡ63^=; V;d`O1Ikb"D/Pۊps\wwb'ΝZoF=s~o=̘H_~1Gֵ 2)D4 FIdm>x Gދ͏s`$/ uW65ˉ #qYnXǖSԎgF}SrO`\u:ѸX E rr|ӃF;[Mhk=jӭZig] #*tʲ]F2|S4gŅ}>|Y1\ǿl9%IpTcЊmGɼs$I$g9Iۚu3vw }*~+I,A$fme'ǃzM8򱧥D%R??p1&;lOPߨܘ4pEï1Y>rW;IQ[ %-ٷg:^PTӏEe; J8( c$sZ(%Oa̒`􏊖4󂨕$mzt4QL"(*FryK_,A1EuH<иd4۟Ewe{#jeϭTsU)f+BVKvS TEMwc836aH|Ɗ+& }ʓ36O:S*(9qR`hj7!F<iE=*ŀ65p( rs|(CF-/cqFinally, Monty reflected on his home and family.  I can t envision kids being in gangs or coming home to people who don t care. I feel fortunate to have my family and to live in a small town in Kansas. I know it s been a sheltered life so far, but I see it as having been a plus. <br>We thank Monty and his family for being such a great Upper Limit example and wish him our best in what should be a wonderful future.ft (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.tting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. Finally, the athlete should drive up on his toes in an explosive type action at the last part of the lift. If the weight is too heavy to do this, the athlete should always try and have the feeling of coming up on the toes. The athlete should have the same feeling of blocking, tackling, rebounding or releasing a track implement at this final stage.<br><br><br>THE FINER POINTS<br>Obviously the height of the box makes a difference in the amount of weight that can be handled. The ideal starting point is about two-inches above parallel. Sometimes the tall, skinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I l -Z:ߖz V 4ɘ;oɗ a=;Xh eIqfխ$9w~4Z|f;nO=i T{7S:Ū/͛M9RcE5_4$,&I /4+5U "|-1 6qbA}pծ5%q ZNqH*q{?)$WYTK[}4S&d?tʭKkVheòl%>$*zЁ60<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\2kt>*~n]lm(+ rziR"T/$91>Iv1@΀`M) 2e$nH5uo߬^[/)m=(>?~&`m4 :** jo .s]bFy2p8׈QdT 7.AZ|U>80~ SMꝒ,mX-c {6o&O`2nM?Ja,Щ-?'AE?f?dI{vlٳ);6lثӪ4 ̌j߾C$c}N8J%#J]2Ȓwn* Мj I3G N >7T[Qosو9Ϲ˔ރB鵻mlx<'LQ@[g e |-ӊq}M$P̅NhvTbÑ${\EcP*v4C(i ԩ'dkS!1čD ՈG$ fRc`Ѡ$uL/i^jMuQJ¿a0.sV`OIm7YwunbKpAx|}幽;[ڊ+$̘i_"7nbcFkC\ g;Vٕ&F2YNhTEcEl#~M!#°P 6 ̎#?ZaF[E٥sdw౸zr8 ݭ7vw2ȉ?a?¢$ePr*iP>XLuT:5Pnu.cVD;#-kqףbmN<"sW%)RO2(o@=L0o&cLj6d5Ι1|]pcsF{]3ީ&xJNUk^hNJ@a[mh;9ԥyA`+;kV仿rkY']5c[;( 8;{ ;18 h΋J5UE)5qG']AL |j`v#'/O% K_imJx3;b62ϩ'Rƨ|#{C|rAC!ZZMҙf$-YNp|:JVs!?6l{vlٱWAV&g|U^,QC.5{;^s&OpdHz1NhG0ۆb6^1G 6jakI5ƞǐA"1[dpꓭ)+^]$ Mݾ/| %Dq^LCN"tF4.zp!HO9bLjrCzPJMYa_ko3]VSJPƁmfX;8b"SOp(