JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ??Z;YnINkOX6֥OG#rƠzh|Eh8&QC wʗW  'R!0q ĖjxYQ&$sX*ged-%{#Y隌0x~";c-ΡՖPr2}EY_ ޢm&RϺrcݐ%2x4x!Ia#͏HNy}W9FZhJPcq)/Sæ+EqқCW#Nܳsc<#'ᥔ mE8#38j^F\Z+$˞1{ULyJ${PmGSjܣNg Y\EI3ަM>{M&L]򗖍G$>zKam&"w/Z *A@<ӯћ\/í;g2O<{ֽ}# \12~kIYOU$ ^}u%ο:&*uѬG|VǵyHF#/A珛ڡ[c&dbݧ8ں; j]WI A `sduO"n[y̩$ t8$%Ѽ)schF۔!U}MgOg.K/${C1PG4*Vv7yfF_f `V]XG 5Vjc([8*KM!㷭 hYZ!2;pg5\!ANf<'WUS QMY&f EDflPIT " }m:Aڲib:޳w , ۑ޽63@+4d~pqӛ{TIZě*wATԥM\Sk)/BkO-$<.}k#Qc-J O*}χ/]:f"yp>E;6zke.uf8asd8uN6H3\ꮱNs7!a ,> \1X-aW'@I6kf˾)DݥP5r$~}+cG1ǡܰr0* ` ㊘{|U;zp~D- (lhwgz1$o* g tڧ# 듣IDʰ^H]P +LH@œw#_=ઑ?J[ >T)E9JpjecCԊ`t ȏ"1b>EA}âƬDQU(Xkľp(fPQ"Q,3C"1jdF kc?ng, mature college athletes could use up to 185 pounds. The absolute max anyone should use is 40 percent of their parallel squat.<br><br>Sets & Reps and Progression<br><br>Do two sets of ten repetitions two times per week. Do not record this lift in the Set-Rep Logbook or the Record Card. Do not break records. Do not try to do a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat the whole purpose. Same thing with the BFS Straight-Leg Dead Lift. If you bend the knees, you defeat the purpose. Go as d