JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@*C=WhHxQNRqd[H9D֜)c.sS/L*;ӔIGJ\=J擶(whg>sSsHN?9ʟԟjcw=3Hu`B|;j6B? c$U(hg8"KiBrLbG֘8'_UHK(^#9TФ;H hQH쓜w9qB{Icta\> mq-T4gkܑGP\CW`?A.IZ==+r.hyGO A>j? TūjPnažjԶ"iFym͋'OzII]X,`q7̒*íQ׵e`ߖ?µpI\=N.'ƤaL8|IkJP #fYJtYr2೑{eGloOiu@K0bFy.ƃV-JgPc]F/k8A"6JU%bQeZjv_60vuhFtYc{q$E2PMHOR bT򏈚]g?~xЯ5Pr'ߑ "bn1PME D%q⁓D"'nv|KkOn$?O ?/WQi3EmneFo0{{VmeI-+h3,1VWAtf>ykTňhÌTϯk_x_Ztv[TI5cĞZ&X(+:uDK#mmxPj2/*J=E_;+٘,I%5o2[ ^3;=BL\ܜ~&Xkqæق4~VOJmQ~"OrjpX΀dzu)7d~eu_<9C^͡=v$jyڡ }Vst1o&!.-d?ʦB5aXUzxo Q1=Ku?& z kM*_tQ7ĥuy GQ\Kr$׽3RDb`;t&KRsUBԇrk9)UՈ#hm|=@xhܟ^/M nAͺVAyQ@*ЖiE#LdsO@ޗ" 3]z;R k8c1pϥCiھ-AuSهϺGEjtwe<, Q\,߹Wo,̎zU:{m픙eqx?k71iI6{hO W:,"PbݰHjM\qWv2Ucⵁ-F \KrಪƠQ^gHЙ|~^Gn}k/Ήr)֮)?xwֲ4ݺ5쭲31TP-֥`BOAښ5]0`dbiO1)HGM 65L'p9ZδUѭ)KSb|#tr0; n偏 ڹ%}kW[[L84kKws2Vς s8MvPYZGi|h>y5.ҺpNRl]Dk9G%c뉓ូ[0=BJRHG9U~쑏Ƣ^94LQ)#Oi`i29"Vm{ъ>ǽV@k{K n[C0jSix>ՙ׺FR;*={%n*6vrc?5&Ӯ|87׳I?s-SZ?3 "lgi{tZ%)SbZl~X1ǩ,yzְ$Q.B( ZA?.:By4?@ Zc)yޣ9CQ;r)ЎL@ n)NFsLcU͞(DqA}z^g#?H 9~R HZNA* ~IjdF:R~0D b[l,*Q\n}kO+4|ӜUTvR3VO4lvQi# ɜV 1P>Oc"/{bޕZM?鵨}\Z^g6sHa;tiāB߅DG=ϭF=鈅?FjF8j&T=qE5ӵB& "Ҟ\{?0y 0803UWj?AHe8"Aԡ^h` u,;F+] XfP{qHcfpj˟lU+>UgP>«]&;5<1M2eG#ЎKN}4}1t@-~5yr&?=!J@''CX_sP$JNp8K(g=F3NbC})3LDNx5 6L8x1TlH֊c:RSHd؜PσЏڣl B6=yzSH籪iP&ǵ@~n,!qL6FF s=0`o'*r>ԸAǒg~t6(p=23ku.4}BI<xx.4]-" 2ŧB"fuC)?C\:xXY2pT[?W?vڄv[7Fqߏ_zR-nZ7O*Tios Su$.pLjFO ZݎsNiY֘znr)CsК)}tsց j"@+8 Uw~=)n:w`G;w=;QLG=Տ-gi]ens<(Y-;KRCM3l@N?Z75c:rxXߪ1Q$d1o83M# Qv-O(Oj9T-_~]ºDEYwT1K74}*? dtlE8Z'{EvÝ23Ll܇? Fm.By}? KjKn.# XF@5\Je8ڸϽs^xG8fH1rrUnS;iAF73W:xAx8ɽYqy1*H҈mH+G'3|iH/+n_yxj$mX# qVj?֤c ^k G[,|E6qMC*6@*Tp*8.H")S$+ܕnC j#G*V&x:֨=Fer:UvVK@X}{Z)7&uT5= j[b,@ppOIiP^Cz+i+.맽i l=Oj%$-vFQ.Y~v¼ ཝ%Hpʺ#mu(5]0]Z8xpGQ}x/ߋM'*Gg4cҕ9539' {I$`UOllT%5 RE=bijW=iIҧ1y4$S~)PqO?J gE)c( p=!*{m㓂*zVЮq|8N|`ۓn>7k1)I()k1Pӱ@z/HPyr^zƽ҅ӭ"y)؍I'Ҷm4R<ϭRmtW3J3uyq"旲rJ~` (Jз5 [^\ęr=xLV; M}c -y--%A!Ww*?y0ӓ\hE6ȇpk7Ði~$) v퉟3i nJ[;7Z5w+C2[L3T.H_Ң~mBHRkgI lۂ@z:˰dr"Uw90$s4+A2$ggn$4\H ^ǿ4##@7i1~!8"f8=zSIurac1aڐ }9698kv4ҁ#8KwN99=)w0q>S9"?wI;k^Nȓ=p1WFwV9 ڦw*è5nQN7hݍG8}n r[+ΪPR.? 4Y` їH h^ɵ~Xy nSVG=h(/3HÔ0:r;T"ɀY`OX܀iy\S$t^F i&Є6la*]Vy[jy7WUFPc+ Mrj/ jW,oc`쳫*V[i;KX!~gGNj>,v=}AlzOS\ċw7xT2Z#\N3Vn7ZO-҂+OW`N>`vڱBy!ԟC 8QJPe8Ҁ![ҕY|\yh,Ik.ZⴋЖrC '8&?PS-{};z R^9# 9:b3SEC@(4toMY<ݺW3_)UU\9*5lh[̼n8QEp:ŘќR;QZEgFE/Q^aG=h[V (j?S295R{E:(?ך5к$LrF m\hHZ;[u l' JVxn]634S@R걉0*mRy]9b#+m&1ytbwe-@Zccd% Xb` 4K.[hFކ+VropV*#>IA(kYάJ ;F>b~7O(ba-Vy^-+HXZ{fi9*˭wq?%SD{Ɗ+] 7 i:xֽyJw Z(Sz??ƃ^qzEYѩss[kQͭ^,jv$hObK-cOGE-M <۱7g&5 h$'y!K($Ey4ޤv%D QETKb74hr~_8˞֥t E${v(#[]0ʒ8Onܸ9>2>d'QQMǿ^R`hD7J8#&+)ji.;F&BļPX0z IbA8SaoRO@}RBecause his previous workouts had not gotten the results he wanted, Kappelmeier decided to take Coach Librizzi s advice and use the BFS program  as is.  After hearing about Dr. Shepard s background in the video and hearing how he came up with the program, I figured he s the expert in this field and I couldn t go wrong by 's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which s&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anyime during ay lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward wth the bar resting on the houlders.&nbsp; Now the athlete cn get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp;Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>ic Games, but paradoxically, she is just too fast foj.T{ݴ4M:+»[*bF5pli&Sվ(VEyezuzcjx1>`szx/qb~PԏJ=Sf><)Ar;|7|=1ǯjwDy64471>̕}=͕#jx|~*q޻ؾ~߳׶f.#yW~Ջ++665]4ڟg}h%I748>}ڕ={f;ڷMu@*:ҹgۯ~KO4)'?F) 5>|4by^46Fۯ,)_J;wAi__n?pzdf7BhZ@FWA0zz.˞75~9 S9IhigM8O8ciX4~BIMZ[w_Ssv=2H֕QJӵqToʞ$ WTN?H1W/{_* vyl@t!h"ȿgƇޗ1eݮn<'&(ԡ"BI=մye@GT1,D`>M&v|cT d<UCHtoMWjY&[eHm*1 cCbHV]s1;i[+[#Zք'k(AHv۫"TZpFyA+Nʤ~QQpV[7%5ǯ;=lOǯ;~-ft)[ަqZk|iO]޺z?_Fk>6S