JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?wھаT5غMBf/(jyJF9 7Pu9?^ԇN\n0iyNۃG_€{=:cҜH1k*xP4OQi᱂hEH_QPaҁTuzp*Hd_5]v9J<&V9p9(}OzFڂAy~t8|Y7Mrp4r}:a`P%,ZܦǽD*Q4eH_RXbjĀsT1 z:jVBCR&iw=8'C;QHYĭzYO[vqg&#4yk2;I]u1ǵlHRIr2&#ڶ,4cirH݌fJ*ґ voi҅c/ Ͼ+viNTK)U0i<қ%#[ _ j#{.AYF.9mdO-kSQ<)?SڤvRsZvM*Lyh>v[BZV *ɤHa-4;pMv(ҬϥkgO&2 5oEwEtM-lū]<UoBƙ[{:w WKw=tl_z#ЃSXɤZqu;K1#$/Nٽ^'ћQ.&8py?Zi R`1A&q;A5k|r6a ǔo25B?.L)ԚJH~Ƒ!3xRkk8d~UTWe|õ[?:Ѻ״Y,wC=ȡJ¬+|e x{p8I;qhe9x_DHg  Tm>%B+Zc! ]k+Xᴴy6qYVSV6ԞQX\  c7'//tH')xۀ%=r+e42pkFw0ek/Y-0$ \/ܕ~TZj9 &D\Gr oGҮ^yn c?R6VEATqʺQN}˼{xz~k+U),)sz6ƂmA8?EJ1irlD"R )"x?+NecH/O.MDْ;?bZ5ve\ ַges$rl~$.e)xndJ^O㷒bx52,"pkϿ6˩H"BqI50|5Me3L8VjPຜqZ7W [F->g= g 6▅ *1=y*6jҹ j L渴rKnFMOSا+Ԯ˞Z*94,ĮT֖IWc#"_*(*cM'vιּyb`Y5v f3E$ז]orw5xOŰF-.Xtuv1qiRA QXzw:C1MnY6wUc(G;afc2 d0e(k>.'o2i^Ly`H=r n@xkSܦW";Y߇`4KơS7N<:DžDQAy*y}+_LJZ9홞źֽr(a0#@jv/t9`©Cg8 Qv;x%CHtxF{ɔm(M(0t)d< U<;(Su&AX0p j}5B@EM-Y6g J:S\A˛Fyܺͅv#?0= u1CnqϠ mw%յ~]9!sZ˒@~W,Ig5P=D BǧZ%ԯ ȷxA]Ү:jzk#$yeaOSgԴmNam%ݴ0Tm6c*u98Ԧ2Gv@pvrO9OjvmCB0!EtCz\V-{c?kήzvaV!=V2S-zݥ쒪*tr1qZ/ϣ@' 0Py5m:\Qy,:6f;j=j4o:ޣD"5Fr;k>Ögx_=* $?ٳ3+Yicտ°WQүR6([lGBya;m1ޫ..87XLʷj8$boSi8<ӕe=룪Iߊu(亊"0n\|s6`,]G[R[b ֲ<9[15-1aԚ+.JIW]cR+n6yJ4ԡ#ԁɮDwo1GXD'Ve@݆?Ry4]ނ**-F6l}v=GlZƑ*G95<0 kW{܂Ͳ6sj% *E[# Ksi"ɿCш%$uC.c 5I]^OA:wFOIF g M'.iBǞ\H$bIvV"II&%0IIIkw\l P2]7k\&F pɪz­^Řc84ta[y$'M .}&e$)hցG%"[$NY3#(SL嵕w1x#z~},>> p}kkk̚}aڛөў˥وmq[VRavݍs-cF$Qڧ.b'j*֍4RrӘicF9 㱢IY!|0d }֩8JR85F !w2ZR4axJp,pApq@WepgVbǂ0ϭm:v-H* 1iGdDR}k-lmB ®+ wVZ`@P{J(o` 68浣kfF.I=k΁nPpG"Mj YOtmJĖ Dvܨ4KX-%e .CERk]OK6SZIbR0Gza{{B^J?qfs}jtWB* c qJԺ!<+M&$j;S*5<'qm1O`ܵEi2+Ơ0+QQHˈj6B%NG3(Rx+n. qg촨Y/I~;ѭeyAô髜ﳷ1N:Y#tKo:)H’=@\bdnʰAOң6'V 5pZ9c;vS-t]@pZJq{p51!gzKy4`=+}[_x ThS/{>{5$I=*<@A H[F`Xzq|3(Cepx ^Ě"^Lnp+PJ`{׬|!@;S礴"^FFpjQ k&%ݵd=-X2{Ҋε4|hއXU~ci'x ]`ean?o=̃ VPR*G[ڴݪҏP+vm9,*ULVNN(K& xv]Mm 8eD{TtNXzٳ+l2/Md[d@Mol{VSMjMEjcRu(MָK19#&_Jùu$tDMd˶ OZIf6¢$zd +_HX$!d_\EH?I`# OG"  |T9'Ry(݀P2I =n-#C"hbs+~&{2Dp#gE&"EAZw[D㜊%x'cws 7֢f:ltW)8W/Z#4I=ɨO7rW,tW1A<"hѩc +M!_c4Kܖ#*kCXm.Kyu:9OSVR&9@5x.HL2q\tٕ^sڴ;;p;fO(HlbMt{@< I8?ZM>#|*Ŷ=dxkݢF؏e63Fp$WhLu'@2+*HWsl^Pr[X?qS_mF:+:=1+UƤ5Tn8|9v)?!96` 灚\eTйxMt |⒳9ǭn'cfy,.lN Q c“^j5d^T7U֚]2:!QHRC聆{bRD WSBjIǺ\xb5vAf; "m8=K=Z=|CB|:CPNWKHh3U^G_/+YS^L#ZrzK7OP֭m ATW-=H٠?ч'+Zw%w0'<²iNߙm_Ú=bn-Cw֬12Dicz\>eH7,(Q@%Aϡ7sO&2=NXU{װ7J\h7wfi9$hTdED҅$ *8LSM#!Inffk.NԤ !(ø8#bPA֊V{#WBv8 ̐JWs\[\8Oju=Ț b?pjZV~٘T5iT á4W<ޅQ NQ=gLS\ԋpxkOԓ|@u?ZO iSp$^,NHU[˥00a֐((E\v$iYNOiFx#h'Xw;T0CsֺbfS\ px_$C'B9=rkOKLI j얦jv(5:goXBHAZݦDžsޣ|ioHmP]cN@#CUt 0*ɮ.ǚƬ ćrkKJ.`.8º$]9H>6ɒ*&F-EtYOXCr QI!#rN)وhMrHW%!q=; 9V&y >W4.č٫CKFyb$UH-E>7`[ޢ,`jhhQ^wcT#OC8 _ZxnK@̂G'%&u[2Mg!ӡO$R85LjZk؟i˝Ra_p8am8}띷6D9 Q"N9%xژgcz4ߴl`}+ÿƹrpz) yhzsJZ5,Ci A]T؃Z5s#Y(TI5)Tm$~4dö(mH ' `SY z8⧊4E HH_'zVJ/:t5zʯn56) ` > v\qQ#)1cD\jo@F=ETSJsY[C**xҫJ06P@FuՔQYdzWf9FA*Ɠa%곞+(@ i7deٹec@$0׵uZd +e`GR"jmtYɴ1SU w#"Cʱ+=Y'!r)Eyɹ6؎Yr>誷0ː~W+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 log 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 ca 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 so in the gym there s always kind of a psyched feeling. When I m home I train by myself, and I find I cannot lift as much weight.<br><br>BFS: Was it tough fr you to leave your home to come to Colorado Springs?<br>Hamman: I had never been away from home until I moved here. I ve got two older brothers and they re married and have kids, so I have all these nieces and nephews and it was hard for me to move off and know that I wouldn t see them except maybe twice a year. But overall it s been good they re all really supportive of me.<br><br>BFS: What did your new coach Dragomir Ciorosian do for you when you moved to Colorado Springs?<br>Hamman: My lifting was going pretty well already, but Dragomir made some little changes, like keeping more upright on my pulls.<br><br>BFS: What parts of your lifting are you currently emphasizing?<br>Hamman: My biggest concern in the past was jumping under the bar, but I ve gotten over that now. My problem lately is that I haven t had the opportunity to lift anything big; for instance, at last year s Worlds I was sick, so my strength wasn t there. I woke up with the flu the morning I competed. My snatch was still pretty good, because it s not all about strength, but when it came to the clean and jerks I just couldn t clean it was just so heavy. I missed my last two warm-ups; I was lucky to get my opener. It was disappointing because I had been looking forward to clean and jerking 529 tH>]pO,GA)kjǡV=^(=N{>kv in偣"\D /TPL<=Kj1QQ#RzT)-:;}9mZeJ2" (u[x䱶3 ̒Lx]}7W6W1IpK7YB4q`0d ?CCkp(cƼsbc^4.0h2ʊ9/_T z4oă4ņr+_͘,_^"`E4}hiƦݕ?hraąG4^X~cCX%Q/` *0j]R+ū i[eW u}3VԵ:HY5# Iq0Hk\䣫2 0=dDy~_յ bE4"p$JyuÈ[h0 R]o|QbCRrI\ ִ.NQ"_\4UygImmgn:i%$F&#qܞ_ .p ]|ͩ)RbEU!UWVKcLCּۏ6W"Yz*)(< 62C,$t<% ʎ E'YF͜oLR=P 10?:uZ%{=e2[._kE! +PA帟MI2myZQN 2HJ6N&忱oy \$<lIWF| HZK[w?U9WTzubw2dlo ^P^V~ohcScx94XҨсı&^qa>aXR]fh޶(xO"@!Pf |`mxuXYQDrՙ w0]"=?6*RI>.^sgV_.hZDΦ:F"#?\se<'XK|ibK zrB6(Vɚ\DsDz0ld1d_x9+ dN볏·a[ɴ?i\e^"޻\IdF;\Պ^{r^Z㔕Ib~!4zyⶹ墶FsbQSPe!:94ECA$۱j5kElnݭ`5xo]gw/G]czCqatV$LCA 7lC2)ĮcDNW;ؾ֙p4wR: "FihIng1)xڢk2H24A{] X.8fC(,y6>LQ\j MjV}y)lu okM+'yZuޱ2]91%vHƿe* vk̗Msܼ䟂 JăQ¸RVPP+ݩFWj2W؂rҭou=ѳG"SŇɆu%~bK!M#.m4Zn26reuw=x4qVkPAAJ-; }ꂞ*E3dɿu'BY8׊6Yo0ZQ/\$ .rpD 1q[%8\~Y1AAӪzdI'ةɷ`ޭڽu O$ wyZ7^|In%s%]4:_6le,O7{3f5L114$:aPz i^D/Y&ۙZVQH$sR١S,O*!iDl4߆GɇQ.jvm {4X>.-b־RA v=[SfؘiI5?{1-87kKMrnlfOM ŘS ޼uƏ{Ms]Cp.!?i\g'o ӵ}Jݞ?I ZҦrk"ҥ}5P~dW:>o,kLҾ"BΒUn/ߔarZzG#"KҊج_Z6JnAue6q/TPX}"E[Z"͖F*/5d31X|'!ĆP04>;'1`H.}$ڐdh_X!hYw wuoQ&ѫoO,Uc'WMssؚ`hehWbiLVvesAȄ^d9}#cE vUuׅh1K70jaFj+YɱmzSIœ} %s; Ҽ~u (Dڿ :]QVƄq9սԄ*Uv; 0m7II,I8k8-$ XW:{he_6{cΕGRHT5\y2^Hc= wl%U4 '}Xlwjv= Y>M!VicT%;iQ2X20ڙ&N݊r)SLo(xW:ɧYv9}AALU=ߞu-̵/-ÕGƥ.>^]z luǢDE9E>?uyCO $T5$dnC6y *{0>)"Ap CSuxux={/[ ܀ JlĀ8(\PWFr7M[=jʟe#.9PJUlO Ŀ3͆^X4u$;S6dxg/&7vp<%S+A)sprƤ5DVAS1'pXt+ u [<`;%iEo dzac`8G42|"\ UXUs]:/^ 7lB#Uz A7FHqikWg?ZbaͼSd˦K$G\5=G M5ROL"GJgҀw Tt?2j:}()x"N6{֪Gߣ=,xET-os0d Gde92xh:#f"wQ%ޕ;Fʻ(ȫ:m9׿"UZ;1ހȧ%܃ҝ~ ^WC>l~XBCݯ ^7/6D/#ߒi l*7\g2 |~H e FHL-*?=v>4z6 }JK;zO9>_ Un>`K5&^rVv٫ f_#S6m dLIE(5jp%q^*eG+έF$w8'K/R-?3_5̺gM[U-_g$~FiFOe~?˰@ÿ+hU?l}<|?Um|;տ{*919oN9asރVѨ;Fiщ'D&5T T՛ tKwOq$rNTͼKz.b? (? "N@t;i161!=v<]Ji^^Z]cV*nrzC嗌F$k0kPÓZ~ÝH<h5mk6bqXOjzplNj>x0RH _IDҧj 8+JcKӯGѾL?*ex':~zDdPpxǝO$?WVO\]XqrOއ1G{`g%qqy6p)n5€Ѓċ_ c$( s6"^d+ÏC|m[4qM 'pf=3Dn#ebNS5}zwUab\!@49\JDQr܎]Ul Rzs鿙c֙ekGa%פ5Kc9Sl~o%̞Wmyz= 6Wl\ z_&ЋY}U." 2" ݆fcWw 0X4">&j\Of[syFD͑\:#["yo\5̔aA%)S1썛LAy۶_ZЋ6''WcNSOd7i^;0xOYTZlM:͊`ѴMCUKy%0SkVLIƬiM>Mtm'y*y$/U O8{Y9|&j* >ڦ+ aE9|i\#