JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================_K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?];EHimo?k0Tx5 z F]'!oF_Lc$OG>g )+u 61]6,S1a2'#HhԸ 2FڃVϘ#sۭU] $;%+I.xsW[p?\~pr:pdmKU}0b=zѸ{MƵn:&H__q0+uo HX4ﵟI}ٔbNG_U*C%_@+Zy#&Q {3to0ހНݐZWf/R8AǙӓ~2"ǡmyhH@p|0>iP*6: LINhu'{io'ZuUiIw%ئ29 ͧFE2xadTC _֚V3cHd,7!88WRDL3^{?ư {FKlm 9*5974"h*vjژav*gA 5r)r\BO+#@8l]vHn,VTKCj9ڛo˥s3[K,#&V,a F2GZŶtY'fw6vC !3R IUp3\ށ;]CVu`TR\keM<&9's[^&mY!_1e8,Jc.+}:ky&ca,qXRVh~aY%`.uQer03]{To>~m8+]il1Tyit=@?8'-$RGEd#ӭhQ?Kl.b$l_>QW)VqwfT#IankOIIp{[r:׍SyDw(~}M2,zF=bm ;I Li*Cu;5I6zgWS[k[[r6JK:עqqzW[qheDb[ՇWƀWZ\.׷z.a.B>ZyMA.+~hB-^d\5Vl gEb[Fih^}$q2kq_:;s,@RAnother plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearingthe ACL. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing, says Poliquin.<br>BFS President G