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"snk7b+:%VuC FPg7ihrV{x;!Tjab" 1c-ڍ 1)iQN4V4wf9i?jCnW}iDO=+ M5sѪ_->d~̿!uaAR(vwHy Rn<(/0ZaS=SyL}i=0zm\JT`)oCW;}N;='쪻e;%)X]4m_Lώi.Xd<Q =K 4:7rGUhFp3W %:tC%RUGfW#y5Nr3V^@('SDk!yb{Wz+I$ %G$kG xU=eBrOjnϩk*F)~c3i31853)z`8ҕjDd_59V)(R?iɸh nqEjw|%<l5ɱYp} )%Tқ{*>\ ~x(3Hd|yMNc w`9f# +T?i<=TS1?39 ]KQRX(`q^mˣȪDP#H6_{p1^MAp(f@1W&t^6pd!E6ٞI&PF0EJIݻާ]sґp8l. r1HQTBW;#+`߁a,[Z7I˗17x~4֜vߝlFꒌA˟h \?ZpYJ.n }֓ jcLRU\1k/ĶSx]zJ慸@sr֎w8jaw/(nǮs[ZuqyMILN{/`sg♬e f3# ֢q-+hOg>סJM$բ;;:K)>zvͮFzv,?xZY&.".uq눍6 #]SUet6d}+16`0[;Ϳ@u5F)z8طN/kͲ+9WcXʐ΄`: qsUCG9㸍x-4o^ -׻鮌Ww6bT!~^(a:%m;1M +ٛCޅ>'Ш^?ku[?o\iLBzr-;P%@sv^u5ڪ(3r񬓝ㅪZťսd^znhmJ"9+ָK W:[Z0l[%1,K[`F֌HgȔt4} sDe{$ǵzwӌ0Ep7CevK`2x|=dH Z+}_"0I<H][>湴x/Pr~#ȎXۜⓐH=@xQqv;#%cEKGqN1z78$=񶏱A'ϧlE?Z<yϮ)N.=mm`Ԩƙn̶)>b $c 2ٯQM͗c;zR4R45tMXwدk7f]<bofŒD01&:bM=Y}ː˳z{2KtsY!Q ]R*M2'VgnrFqW9/u+O#˻UI84*|1Ut;>Ko(+\D,dC=Xԓ㖥aN09TOCss$IuJ$ٺ*q dDI=T\mX;Y.n4XwkzM!'w升e~P<2y9^' Ph(]MfoζT"fֆmQ+gdO94?5l;1K[2PHj)>>֗ķJ`\F7x=뉎(䱽. /3A$qJZA~K*k"pjp2?ZIܓҰw6'dEnQSnMQ|hq]㏞-)5"F&66.r*IX+ɤv>P6"DqҝDC:bII?ZSR֪SV(YepA#CޭE8&54ƞ@>xԱ>޵I9=*د' \͛E`glittle 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.&nsp; 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; <S size="-1">The Winning Streak
       (Spring 1989)
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