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-6qk5l=\z~#7{F,zj+⛿ jb?,Y.g2eCζSMt%M@G3 S+(@{{^]- vǥt Դ¾eЛχS~".u-FQspw8A*A^qUnKMprgҸC$I5zQ}A%<(j¸ȮHBۛդBmJRc9`QIߊ(Фqq!#;V(]w8cy͖$rMcN jΊbhdt a>^Ecd+M=4"+9dgOUMOW-y6v0~O@2Q#Pl?*֐ 9Jk0 +)3hniBQ߭(SK4'N>G%E(_zT^7(r}h ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perorm their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S&G8 fr1\t&|89[4Φ'$c`'D?a^܈m 8gR02L,* Ũ,im7滸{ppʔaomV"3Mfx_zm+4Bs^&n򊴛y$]ˆ9&5L-ᐑT~*ѪȹW"g$x؞W<0˛nVm}Y NvuqdOaX|4lGMuP>k*mV.Ik8@¿%C4o( d|r:{/ʓlFI,{SrPGV6tkg$@]I=R.t% ǘA"3yK@ ٷEcH`[5l7 =#*նďh ap[4Wx$@Mz𱰱ہMHz]H+X8SJ% aVک85,qIFD Z~qATܞ JN&7F_ǧԪnE}Xz4\V] INL\ܛszXvV(Ē}Yk AM!i=Pۂ5*;܍4͛(xq Enw/"q L/œ{mB5E3%]|LD51 P ,d~PSp &T'ķBvч21E_oboqƺyl:ψܑu[o-^-*(`p!yp=.jˇ>]8Ўɒ(??ıf纺{zBӐ Ac$ܒ}$݀Zbr83 YrpY݌~hFD~dbc NBQ;x%> h|`;8RNB'1E4LW:-ˠ4}sO$'*9}]scʏPl)64Q 3q"(-D`+_cQ']rwؾx| iAZ'2d[, DhOLr=xz(=[*sQTiIU Ob)+Q]>veFyGn]ΕGeO^_{ Wl_ҊF296\2D2S,^O^tE|2[u^- [Nچ?~zӔɍgLjڻ [NPl9-nNbg.VPݢ):PI4v#bh cM,(I،B7RDgb6ZWEp?$p(L9R4(#AĨW."[vi#n:|ǢQT~ѭplJuNpK#L!y`BּQU!⺙/GON?/J{FRA% 䠟P 9 ayN >\C;zIP#q_Ꭽn}3ʆC[d!rGf*rX'8\ i6cR 4Enti_i:ǙJhqAqmXÏ'(q"s੒%j:=R\C*H܄7[h3G +HJ %=!(^AFD^ =ֿ̗c((FSR/!%sp/fҼ,hEa-:/ {k yE1C$}r?KT =ݯ^B  䴸1ʫi˽|r5|#$Y.mĖƬgGʱ2U΍}{.!""!%# Ho8 )e@LN~+kE"2nhZ'$#fB%6vȏI t>k-Z1_qѲq3\tGM}1#v9fZÝ~{fX̊6C