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"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 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 perform 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; <SiRl+z겴C W.VFI;o{ ݐ]9nؓCJvÛji-jpcA ٳ'ܽ=} Վr}ҚF*''$$YU*$Dͪ>YCŌ(_R7bߕݼ^[&XՈ"P/]#U*OIK9$ﴹQ.-Y(1^~_ONHh<7Qh1$ CIo-4#2J)Z2B4@e~O~R (QaOp?~~Ez˯\GoL3յ}#MӤ.͜v%$Xw?/ ݒ[{^M

<ǧgY=]xƟM"2TqY?!|&iF\Q+3H a,I,R@s 8MА C=#"e#dKxƷS|M$*Ol7/ڨ.I4<ҴӲhX{yYYwc\'\9EkjLGZDqr9۲8@NR& y#dF1E66M;P }=f@[߫],^eI毈UNfKW+b$|ngӡ*it2=:酞g5It~}#_DC,JѤNѯ.0lf}"9 :7-| m~{jj4+/HTrGyȺ$6:x7pN <.{;qΎl:]<2MH%_g׀%sx> '_#c_\yczsBR#QO*y`,Z(_0JہRi^wӼ]CO5 ܍svWW;L$WxzZYD|R]FU~?j5GgIe4K,Q E9|?zdX'q(3BDI<7d}6ƕ,_-^!pD(<$ko$8za8a^Mfc+x$N6\ȓr6O2wbqa 2 ?ޥzq8w.uAa W%^Y9,( 'j(zqNUkP"zKT{ٷ>"e$w(éL4oPUsNli_+#\$$`EYS=Hlx Mr NwjAAEmZ eIJ(*tn'B.=ReUJȇ:x^t.B \N0'ʧ͐#߿;f uA*>p/Ï.~U_ʒ\jv]_jim:qrʫ8%_r#'5uK;.g5~.-LRt73g<HXMlA/,4H]C;UXǭ+ow:Z,n)DZX:]U6q$xU#ap=Ɖgʖ2i5 >8ߥ_G .8#:&[T/W􆙠>YH4u5h[xf`7027:.>!Q ډSʱ,>(/XjqOx+.kV?I7]0}y}y˄Hpyש}[!4P}d9scC򏖮\ݹ45VR;u4ѳ80 a=kͭ[{}gN.n{x㏗sZ1^{gS{x]\V@dDf.ykRAm TC891V3I|q|#n}Ǩ}:gD&+';' [n%v;|G}& 0uVLsֆ_$t[V HO<|JVhQ3nu9sYZ5-{wc 鱜 ! }j4NXD/Ry4$ڵOIxuS(J1~?SdNU \h2fv{v?ιH+X #Skn`{bL8\94دq_ҋIj(ݜ`wpXRI'9UoGOwM&Yw௧[%am%b%.8 U$E0ܶӃUλJp}Npmu.nvG aYcqs'Dlpsjoyou*9ZhSqHX٘~GKCj @kg vے=Tq]^4.rMrzuThe commitment to the BFS program was well received by many of the other teams at Loveland as well. Both male and female athletes today can be found training the BFS way in Loveland s new state-of-the-art fitness room, made possible by a commitment from the administration v8y[# department