JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QdbHqOґPdStBH Uu*k -1jh6a4[:#K{rpg:үu[5=- ෴dKldڤv}+jKE*+p )krۆpGnikcIDE2 F;f9i"Rm F-ϰ54Gs?$!XLϊ2$>'P 0p:y5]OiWZ`xbEU \B Xl*Չ5]沨Ɔ`ӭCi]ZcL`d)j\U'+#4& I?p>)XQf-Z֟]u8FU bAOQZ|۠mb+Uk[%{GQOM"܀%`G\#=bD+1\zxQVZ̚&Ē[VFĸ8ʰ;ޣEцY1֭Itղ~ּjԪrxKot"d !獀[:y `aX+8aWmu"FxӊIVQU?Oz^:rJ..%1AdokMO+NI\[UNx6:kIRhLRZOHiM!,wK]<d+Lża }s zUĠȢ֊>3BK2إ[IW!s Fil̤d֝سKn ۍJFO~I$5ߑ8 N|AߊqQ4>^Meusi@j I`1;CDhyE#"'޼%o/Z{ť'UD Rx(.q;)>wl- 5FL̊[JېpOUEX"HLHfPAt5%CٞǑD M t6l!$TՑ q8]Rs MZU]OXF6h dgEclLqsߓ}X,RP0n-O`p3^NtZUj2LdEkv)=VKy (2˷><9$9_GDup9bv8T(FKHIh*وϡuQH~qО%6&"e7]mKoÇq+RU8|,턽{V,J V%@Ozz|JZj\Z H"??Wڽ+T3}('vm:oU#g7&L̉&7a4{r) "3l2LzR}76r(,lzumxnfLbzEc]ˬh:sZ\7ºW#S[Q:*0@ ¼ٯb^{FΔd'h[)ku\M}p?ZaQeS"c֓<$;W> U]0Q;,sԓҡ{28 r>Pn5k\2)ܸ\ح႞j,Q-C|Mk87RƩpOF|me"Rn!sE+vd]ݠ2`21E111,b\V cf!pbS|ګ.U}Lv &sa\(¬[M'8 kZѣXDE@=;VN{J)!}!%e$\T-^i `Ãƙ)8YPԚ%RijoMN ?C]!l{;c!#?:vՂ?l<=e Z[3i4{ƗWAԎn@tg%y_^kFOYv=EbO&s ?Ol-rUE;CTghڬE@z^-R*pc.=SXJӀD>*X|.j~zgֺcB7r1mGR뺀 ձ]\x8PZZm[YHs~ed,g~dIxڪMZ+cх졤GQ d ¶GYZX&장@u@AYXn* o!S\% ք5Meu"BZl8)^+";u?Ιuotk%}thGR`[)8wL 'bg>^@hb(30%^”\֏̅Xtڟjʻ*CXc5@\\K}WsJ"3nJwɺ5 4 GJsiص;G5 cZMƦ23s=Laߡ).XC /^j`'> 7]U\Jdbd p)FVAޢd,pA⩾oyr\\*zu^ψҪ4m+t'&@<r f78%qk9L?7<84۷Y 2sf&XE+n[yp U5wQVI99&BpF @,Kڝ C)BXw)2X~tb /kSk~f,$(=H2Y;vZB֐H{ְ|V^kS5E{3z4bj.aeW Ҷٝ␷ 4ۄ#7gyku >_2y8SryUlW[[uQ\hATc%bAخw@/lGRܡq냊 xd=M<0T N\,>`)7SPiii qZk#K buRL' Pj584G5&zi#4\d+"E]E"p=|C{&^[bG|4+6]سԓL 8 S@'!=(4=oWO?Zed.$W.Al z(9$[a5Jx|U(%%vR?v Q?L?v qOqf@9-TQ,yK]iP?spW\%8,v45/Z=dHʒ ^3Uzj{ R?ҚOaBcM1M$y3Ig;qUwEMnQK&Z6 c4"٥#${S[y*g<ĖLeY!eiA⡎VeRrvEB8¸_ʕE#y}4< lۭ0áō̐Ap{Ԋt${T'^,l(f%֊M(1"=Nn@$枃L֠g 8i1F :R$mUǨv|齩g,r95glƁ zdp{r3 ֓h$tzQsM(XwZ>@ +H8\@E(#ӑH榩sL)A .L wd}P~ThdV _^ԊI 㚛V :8&xrދ>2 $NM9yR^"h@2@܂qRJwl v>ݥaYcA3T ;!(#NF{OZMߝFO SOI) Px“i)vCE(iIJɷ&8Aϥ]xDE ',J5pi=L؞C{XC2 ǩq(bӦk8e]9\WQ\[_Cmhg\=] fRim;)x?Zm5m=O\)rkMDW!%Pre>\.O6Nn<J  6h@@"^@={T=1NF ӵ;n.z\Hpsp8vzzTN>Py<@\ wjLuThe workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.f 128-20. Senior linebacker/fullback, John Hake reports,  I think that is one of our greatest weapons. We don't ever get intimidated. The Panthers played with fury. Dreams and goals were on the verge of becoming a reality. <br>The 6-2, 190 pounder Josh Williams, was the workhorse for Concordia. He had 31 carries for 282 yards. Glimpses of John Hakes eighth grade photo flashed through William's mind with the words  1999 State Champs written on the back. Williams wanted more than anything for that dream to come true, and a broken hand wasn't going to stand in his way. The Panthers played like the champions that Coach Culwell taught them that they were and at last the sweet victory came. They no longer had to believe because now they knew that they were champions with the 42-21 win over Holton which gave them the honor to call themselves  1999 State Champions. <br>At the end of the 1999 season, after the Panthers savored their sweet State Championship title, senior quarterback, Kellen Bombardier, tried to express his deepest feelings for Coach Culwell. A lump formed in his throat as emotions of gratitude consumed him. He couldn't get the words out so he expressed his feelings in a letter that thanked Coach Culwell for leading #12 illustrates an advanced problem which I have seen with a number of Division One athletes. What is it? The feet kick back. Remember simple? Does it look like a perfect vertical jump? No, it does not. Therefore, Matt is not perfect in this photo but now look at Photo #13 and compare. Now Matt is going straight up. He looks like he is doing a vertical jump. Perfect! Also, his head, arms and shoulders look very good.&nbsp;</P> <P><STRONG>THE SEVENTH STEP: </STRONG>Practicing the <U>rack phase</U> of the Power Clean. Two commo problems are shown in photos #14 and #15. In #1