JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================gK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?izl'乓n* 4]"gfw,hŤZB#8T÷^G "H$ T}M[b(3CmjDtX{ \Y(;JU RJGU!j?›=,qCҥΓU fOs֛pTjw@}jeRkf?c?$˅> 5p]B^eaGX#9W2C=y4:6s"I/eg?yL?mC.xZ峒fFbs4i^ȺgNL%SX#5zzrMeg ?8]j!RH~/ⵯZG&"r+mEFkGway; jC.TdORIdH]Qc"/q .C偾yykZke &7HԨmͪIm1`ҡՅh(AH2gh8 #b;C-իxf#v6Dg`tTYMHYQXKai;516f略E r8bH.B8䐪D@i&T6x5[8᥌Cle j}0IӅߒqj]x}?책Xff~=}y|C+Fe%O''G{_چ4w^d֑Ŕ\m{C{4ֶjd_1Hd>$[CrFc<ث'n]JNVieȌy*Yc \T[;r)bW@Tśo×d2~8GOXGz{X8ֹm~!$C}sG,J5[qZ9 k7z$W8dXP0r9@LqJV B5*\p=q\zmȈ1;#$AUUgIG{%X71SKZ.n&Haα Ar+5Dôl\X00=R]݅Z3VI\}gJSI0UᇡTv0ȏoE=jI$4Ldp}Uyn Py!0Z7!WrpQsRn7e<̵T>ջKtcj'p{׏хR÷2c\El+˥PFیWVk_%2Bio}CMeBݚנIkoijNHImQ$<+h]z#QCӽbmߕ_34p6듊9N2D/&ݬ8=+FA)Yldi+)AsqWײ[4,%o}ki,BەÎZbQV6k16ys-rSYKH;Wk%6KZt}[B$Ut68^ sɬRq} )%[Oedmr[ڢ^5*y{L6p1B"3\oW"+<@\{gVt+-IG6ҳ ASL^:9_QJby <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take th