JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?UEjHLD";*M1EV7eO[p\5Hbypzta@|} ZV |5g\ML?։=K[~>R t#k̮:Ѵݎt%HS U`ЩTdF"UJװ(dd!= 7q6} &b[;p*if, H }+F6}ZDXt?sf9bx\FJq#h :8A=zAbrG :w/XN#u>"!p_SE4$+CR23~GguabTKXI]2 g?dA#M(RJ4XJqEY)X9EUrY&{lxrﵘ]$!`jdu@.uF`X[n7Y?\j Ӡb<Qfo[VQIxø'޼`aQ ׫2[+'-@!̨CY֧utua=%B⡹mO2gkCN i™cU =,uhB<q$< ɲ^؁GWpkN>gY于kVx>ktIݟ2xp:{]s: k"LX`ifp|"kX :fi=ckc3Nrb++UIC2,D q;i$*#-ˌ(fiֺ8UP*(zՔ 1NN[P jxsڥ$AT{GALF5E%مVǭk 0"1XMYlGKEjF3m&(u8tؚidmGzݦ}yYq5s- EtQp]'W2YA>N5BӔ-pY5lN9\]o 2: {WAlw $cS(ޱD]Zk=FiVUeǭ$Z(pJ䊲 Onl0zF:ri$V ϯJʧFj/ Ý+j;IךzOSUԂp9@i4с`޲/լ9蝽zVFCsY9"݂ySi%f'FxP^m#1Xn);97BRPW#GkdY WD )Yw`1Akݐݑxa1ݪm< y$Y5cDn涐-Yx:#A&5=;ZCl_ D)3qOAW5;gTU?1b+tJVVro)+ƾ!̩^5 ;qz+AI :_J5=2+n92qtz~Cjk-;MxUP`0[leRƟZEͳ r8%Ԥ_ 6q5\n^ 7Rn Ǖ oC]VtgːT뎣] [qoQs5W]Lm/<Ǟ6*Kwc>oF^M(}W#T$/p#>b$²|`3Q[]@>ت#} jF nlDw 5pqgv؞ݾ(-b;V 6e03Z@W,6ԡ<2E D7PO/Ecޯ#zgҙ(5˰%y֡C$ۧFj]y7&5I)LW]9HTR&V-#IJؕOtQ5{mf_=#dT |gqWd3lxkP 4LNW ?FJ̺88ى9Ap91=xy ry;P1 w9ĘW'}JΈr@ 1dZ{+_`K˨wgS+NT=b8 9Ox #zf 80^}+͜W)^џn&n] vpG FM[+8`g;TiA"QKcr@(d9FnuZd#^+’~ΰ1/k"N5>JbzL枟+}+!,2ǒI0꧱+ns*hȻiFHt"$"N7 v}k DRFaz#!`x?S@zR*8E[͡U?J˱ УO|q[bV-av߸~<֭u9Sh)@|lr /Zt&r3砯7\2]FTP9ҶЗVt= 4:ʀ᳍ IR3 x%#7,q*Ƭ"@*z :@Hi#?ʤgޠ!7/Q=iβN;M 3lv.e''JZ 'i:5_ Ms2d"a3a{hN܊Riٞ:q7"6jjp&Act?:`-L'kdݐ={SIB)"iTu'Z[ǽcjwG$Mm\U~",Y=RJ1jSOok:>̑ڬiVaې@AN;W}F{ys,{ֵU9NҾ9~f00\)bNx468$urN$ 0v\qwp{Sn.ܶwu?fuJI ނ[;F:d8dlVS$o v(F uiGK?#gs(R9UC`1SrH '@EP.g $R{+.$ Ok,͌̋@xJ?Ċ1]s`ƵK3wSw'rMyC'ׯ5Qo%VB+gqqid|%=5μ<%˼lsڶ on'$\b *9$b/sujOEpi4Bn`Z[v6JꑎA3\Wdv$q,[VZ\+M@/dr2˞"`9h74g #k nGf!sCCgQ;+51ВGzMP8ٮܟo rMv(7=j)].[糋5y-@YC9>±#\~sE:X˽=nX䑔,;\-FuA)SFx+oϩ4Tv%FFzY{yFwtmF14#rwVy aHnD6fpZQظ XqֻiT9M\:WOy\e sk[hdbywNϕ݅%ꆧ|,GOZ#)%v,8õݪ}}Sqco v||ӡ񖃠y q6ɇf79k̮ny6'5ӏ$w<>* c>o"_.a~"cuo4тF6W綹7ebzuGjjWvtu&#d'4ϱD̷JpvF} ee" Jŵ4Zu".,+W\qkx2KIw=U#O\O)5O<2S:UpLy8#&r'h$+WÌ?"(ф#~x VQ4 I>1ZY$v*TuXBgUJȍ3 E?xM4G`< ^n z[@1 g@ܝQ^'%9ZZhǁȫ^b;y Irku;g ƪ1X}*桤IOCƓm>PrI *+ċ53ٳtYOsFL%IH/Ñ>tV`mǧOYڏ6bC%>r?hko7PWqo,:3SiE 3xufK]J,QcUOSu~y]bzqz/NJ(3ғ*:+hdW^L'r 8twgjh~C?Vj:E8ڣOV|Azkke Fo#<^i2;on1:N>ܝzڦOҸ?%1#U frp f08% Lcˑ5œdn#Fm Wi|ҭIUU Փ}?lςN25WKRm}CVN{ ̵ԭkՍ6$>Sk+:b34PP`sz\cqNS8*rf+ֹhx}\ȇ-zQA:ғ:+ bGAz3);{OdSk;;vѕ Q <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 talele>>8,7or Montana. Brophy, a graduated senior who will be attending Gonzaga Univerte15ZȘ7t they were doing. Melissa would work hard to make trips around the halls with crutches instead of the wheelchair and the team would keep track of her progress and provide encouragement. After many of the games the players would stop by on their way off the field to talk to Melissa. She had a very positive effect on the team all the way through the state championship game. so I goo579breakfast and lunch which I never had done before. I would say to anyone, 'Don't be afraid of hard work. It will pay off someway. Nothing comes easy. It's important to earn what you get." 

Juan has examplified what strength training and conditioning is all about. He has made steady gains in increasing his leanRzr&z{6)Diq0me櫈u&QbW$v=6LAԏl:_t g6^{`|vV@2NV7Ŕ#0M7ĂF$$w4u$L:"dDI~!-TWx!(kqؑz(l@qM:OX4&Q>4񽈫̎IO|p^e|ntyJZ%i0l-u%ׅI "Hb'lnov YNRᆲ o,dCIfҔϙ[78kSէZQI&%gԁ&mlO$СpiNs_ {XB{ !~u='nF+䢣ïϱEX`(+J2Jef?B~xcBv2N޽O (Y6'ih21؀~GU5W9/c.`?zGW_& 0\-sg qωڢc?FfDn-ЃXK]VYfO`ֆVs c<0Վ6^‡B"6޸Ab>\X8$ X1.ٔj{_k/jt45?|D)^Z J~V/!X2)Q{cX2W|?oOHCQފz{\]هynC~ AnGڧqU]I?f7lnC~WN?ؚ6GՇJ] o3vR:$g$~( nnPv+r_C7j=W_jSSvѴ ?zbӑ5RF1 4FXC)ɥ3zxwHC:}6 xS]a,1̿fE>L+gȢJB +;ol^%0Q 8]GoLNoJ(|r'MsyإFzT^Vkv[r>%Fl`.2v<Ռ,ibHUz|XPH?p|o؃z NEpщDyPxlI~xZJNx}JT4?, C6ĸ'_Ű߇OUZx\q~AsZlsZKCOՃy'8lRW^P[H!LY5m) `}(B%+s`ꞌ}c%>lb΅}5Ô_lU|UӦ%wHֽ;d+6C03ʵ+',Wߪ.lG%g"~ϱSCQ6*8R iQ»L F&͚O]# r\>E?92P}@sXfYҐI(A<0=os<ꏹ/wr5s™ٳ6]6? Ӗejf2em} Zo_U3P('m_L.́);_jg bbreakfast:  not meat, eggs, and other stuff. In a few months he dropped 50 pounds.  It s funny, I got down to 206, and I found that I could throw the discus just as far as I did when I was heavier  and my injuries disappeared. <br><br>The State of the Sport<br><br>Although Dan says the US stil ,hWUh Adobed        ""     s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?O;v*UثWbW$O%xrqW rG#u * UثWb6z0(oگ_v~oY]Rh8u?6}x}_i˟jaCO;H?4YHƦyf h+t5"MjOWb]GT_ ,.5KiDTxNR[bwC\XߘoF t!g,CDҘ.J}Kn9;v*ԮuHϠXMAP+TIz$vMY6j(2rL8KRxۉ ;W9m[2 $[m-q;%yH֙4iV!'dڊav*PnQݏ@nq*yvk>T Kr [oS-`֥YI iTm2*L2hj޳/.QYcKWb h;iҪ~,,)ov x=(AǿAloZ{ⴥgno|"#v:ačojln^A{ (HBn V$ct%