JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?E1lӕQKּښPI~G&0?@;Ւy1l&0u*=)cd R 8fmJ>omĬ3*w`E4^GJ YhW#9Q^6 *3kqjRijWF3QڴFlB)TLژEHE4i&SHԬkDhO*(#VwF8<p;ךwTR(=E*F=($ospj7##)b4ES3Ry3f_̍"8$ViGԏ𭢓ɷdF^&8\pW~5L~i\g8>tVTSWݵ(sbeh%VĮv+]+WH>kƽ`BL|PyZ_r$/pJR:Ǻ$ާ=(+#2zU=OH*t%:rj jq(_C]?:<+Dd)SR{?JƢJz bɜg<ju0Iƒniz!si.!t `iZ:cOV4ħ I֜ sM_zw4N9ϵ Ȧ˜6J֫Dz 0,1A]ȱ>Ocר&(mĎ ݁ǵ_Ai$`O8Mܖz΍bKd21S(995,rjwJĩ,LrW?HB\>T9+21#DHY)` ?O7 1A-hʣ>T]梓oc+b,jG~+F->?ƸFK\0x!j#P M `:q6Q+ȧBT2=*Q H)9j ~tG4 ⒀Z)qEPHHuN)ָNb4J ^:Ͻ/Pr:R.#ҜGZ哓qV֪D0F; KZNf# <Mb OjU;x-epyJxP Yݰ {QpG%I+!/nI̕;UWPmGR+7aڳGRFF:Wu8Y_7ܐ>q_yd$~ϕވ,Ts]Yj'\kCO;)*N:N'j⽝6a2s C[-!S1̅c(n5p 8SRBi⒵N1ךciO UA$E,u"1L@OJdW)=GzԘ9LNGJs@+0#Ҥ^)F1gޜFzP!ZU8bPŽP=Y5AqI&lf9!MI6d':l{1MzgPwn=)D*d3AltdSSR[&%$=Mc7:4=qyq1.Wk<0vXd~tN; &X|>~uqٲ:=Sn@$) <doéc?jzםh7ѷ}qz;`y>m#H[a#R5dYR.DxԊT >qsTC`ϡhLxK}^>RO v荒~z{ Ƶof.)\`+Ŗãs;dn珥u8}O9r9t -|s¹%lPN-#˴>O ^0};aErZv#~\۰@'tzr\a8C8?Zm  <m^j!mbm z4/>5?klH41PҼ滈 שѵmf2i'tiG`j{8dl1j3֦_z1JND1TOЍ;NHճZjPՑaXS.I' 櫝Qs;Jk Ҥku}f7NBzƾ{V)+d$N1W`T\UO&d{U.Ojq 2^j7.f@Ncm3xLvgK" jm@(YG9ig"J|[na<*ß_9Ʃ_COPC 7ޞ.זmDK;1 G yeI ȇ;X}W\Fd?,jއ<Wex3ʩ E'W6Mxrˁ!AkNOj(6yZ|9@{)Ԍ+>`^}ŖyF+V,Eeo2wZxȠ :'X?U366dgdoΚæjH+5O1kʒyQ+AZ>'#"nos#+R'gԪQ0~Z)6Zv;?{xU1kOL΅Ζ]q2k}vҏ\D?5QhAC\'zW.8\ %,='4U;y:1)tK $+&w7s4#j=Ddp JJQVf*);%؀瞕1YՉ# y֛m#7n.Qyֺ n6^,ju;}SKAÎ9x`y ->J_L\ם۹8c3־EZ kA ^gAtZJGS'ٿƽ| 5InV:msQYI4qR*2:U?J|=siwdy`$=R JTcFHѮ pq @F5cyn)]?x0DSn':n,|퓴:?'oXW0W*mig6%{kAuE"` *%z-'rk_xyLѪқN._GĹxM@J;w;F,OrhIc#֊`WS2(F@i(Q@J^R ;4'4?߃>d@O\pC^5󿇵I4}^C`o+l/,!mJq_;q8򲶶npHQv5wg1d@7wą Hg>ư.%~.0$MtRDP-Jim'PHU1M} _jx`ERUp<]vZ*rz50;!9-؞Ds2"E zQ]eo-˄%W^RTQ|YԄZe+\?y+rkolJZ8޾ GP{}Yɱ^#{sց]&at`F1GzU;֜GCL@•}hZVeEEģ/҆]RJ:Ҁ$bGQ]oc?.6e,qOV V.3Z 7t}k:巟Nw^QW#ϸ/洔M dlWkA ox& Q+Rއe種 M?{irI1NGZ⒗PEPN'is%Q@jqLa@sY`>=@.C5gʞw;VTZvj^%YfR1۞¹]*BXŋW!+,9 񎾕-%)]uxb5.xW(*3 zOxTӴr̿.=yMs{~L9cS }J+{ZpӵFW X5ԑqIERIE.33ǥ%*7ր8 QLSJQiqS(@((((Hy[1<-ST ow[ j0ҏ.cqzu=-dKi2JRhicZyo㸼VYQG q~֚A"B~P ȏJyվ֨B[$;wtrI1c;PR{#ګIU(()pM(H:Q@ K?RQjqM=?J)@ _zJ((({{ɭT?Pk@xTHDq\>R*YPt4]سIiQ@Psހ (h() x8qKyP3?1kգmBܑ03R ~=+j4jsn?f\mI%aV+CBUlb-7AIoc>#'8$4nU gzUu3l1iW5$#f@j,_=ns$=?>x_XUIW>#I#_2=iNya"U&GH.G'cR}~WB2w'>wqz_N 3+G^}H(sTE'tqy<90>#UR@iQpwOVLA&dDL9d9$hֲ@7q}vtn$UsKzWK []Dyr@~l&)..fS1轹*֓C5'-#?<>J[{FX/UdoZ6E(R(ˮysݿԺV \t#9[F49ѭVE$ÄA{SQ#- [Xty{nŸi[XRC"1u}{Z RL)_LU6Cv:M7I+! ;fs8!Ge}z.AAYvخ>8cϱ{O=6)}kFA :(TWɨ@6f8\Vu4YO邹?]IUV/suŢ=Oi034 k@\ۥճ&vGj5M8]IneQOZ=q "Jޭ;5H:Qc,xIXt!ei8Rw?*w:KmjHM E[eܨ9;؞U6KU AI."=i%Ǫ?(mǟp* :84ǥF;ԃڨn__6 WFcy:rJ-+ A0 pwb5έd(9ҷ4D@-ڒ|Ւeܭ>QWv3n D&` VVnW$W*m\m%x BX{f+0ѕZIgrRSy Uخo-Ljf==\lF'20܁+dlvXZ?+̄.q]SHꑬq~cWMu2.H qޚҝq3TcPl?2,j՟wl0e3VnOMlc28ǿ.kr;E?4RE4 Bw=))4$d1ۃ޸xEsk &' }.!-k[$@POnqmsʸ q^~O=A-a$js@9Bt?hH1^sq돜[5^o1>nvfHƳ1d Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br> said Adams.<br>In 2003, the Mountain Lions expect nothing less than a trip to the state championship. And there is reason for their optimism. They have two of the best offensive linemen in the state of Pennsylvania in Sean Shannon and Zack Haulman. Whatever the outcome, the Mountain Lions know the road to the state championship will go through the weight room first. lifters stronger than Miller as he snatched 281 and clean and jerked 352 while weighing 181, despite having several surgeries that included two spinal fusions. Two years ago at age 61 he cleaned 319. Not only can Miller hold his own in the weight room against many college football players, at 61 he ran the 40 in 4.91!<br>