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You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer. Baseball players must Parallel Squat and Power Clean to develop their maximum power. If baseball players were to really get after these two lifts and do them correctly, you'd have to do one of two things. Either move the fences back another 50 feet or get used to football-like scores.<br>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.<br>GET STARTED NOW!<br><br>The best time to start is now. Junior High is a perfect time to start. Get on the BFS Readiness Program. We have the Total Program Book, Readiness Workout Cards, a Readiness Video anam in the country, Richmond County. The Rockets traveled to Richmond s turf and shined like the champions they were. They made their mark when they beat Richmond County 13 - 10, ending their 44 game winning streak. From there they advanced to play for the 4-A state championship. The Rockets defense gave up just 17 points in a 5-game playoff run!<br>Coach Poss went down in the history books for producing A.C. Reynold s 1st state title in football and was the first man in the history of the state to win state titles at three different schools. Coach Poss was named,  1999 Coach of the Year by the Asheville Citizen-Times. Reflecting back on the fou