JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?؏VALzR"p8xm ]%ݭS3X}/;!|W1[֔5}.[`@Fdz\ׅ=ZksnmdžZ;Vbե; uxnulgWƣpӤ2x9J=-X{iRinźMWQ<-ңk9|{g֩kwB}I7`uv*pa[No+ D@@'"(j4q@GynjyƹZqs,Z->J1ibgUx^D,{e3ErzmHR6t#nL2xXNm΢55rh\}AJ]tT1=I"bB5{$ k+K6X8^[y&ǒՉ2>QI0Fdwp3˷-mdkX:$-v;rk,thS0I@[zd:]lYcNsƶ\OYj6ZaXXB*1|M5mⷶD-,{'+6QѮK$$?(-c6z,QҧIjb8MT)*E5*5QgRok2"íxׅ-pAӃ5=L;c*34dнלM MBŷ*4+#_J4$u't;9>sHF9QKw)+ A񻢁?@*ljFen]8\3cI#cgTP \cҺ޾uq| 0Iǹ,,̚)$븜gSy@D GFT$ӹlt#_/0c=*6qׁkKU`UA WTPgNOP^-dtQ`x1Y7mTn&q `{qXt"Aɴh^3V=ڌ.B1'd Wrh';1TlޢwD?4+\fN u⅐pq"]^!qa8uX`7`>m5ԗJ[y@=+Z [.I S=rs*u`ŽV-Ba۴\WKRl{өibO ;p?xVynw9kg]y,S Z0lyr^7;piсQZ.U}W-r•3YnZIv"QNn87{ݘ5aEѸGJ0+Fܥ]B⹝oMd,v C};Z,^o:<6D&E_\־7SyPf@$Q[8!/#+֨б2M+HΠJ]9aQZQF JUgZDlCVv1)1X.+|K'r%0۶r=s]]O“[i ,dd\GkJ 1c1:WQ莿h?6kI52+@Oc{JbVgZ;iNqW?XԴNkxY ,[W?S,|"IT?:|Kg{ce}<{v.3[688>R$BZHB8ҏ ,xGǯKq#9Ͻin젆h21;XAZU7PIl$vQp3\n5J&i }yE5W]IE`y}r&GR6LxI;NʵNzRLFpOw> ڔ.R:W+* CMz:oo3FUD/CO*m\2e  Ԛx<${dV/̙-^4,H@5)7Gir?#[ap+_f˝ (zW%H\uJ<"@Xy]σs-EL3+ 7{iGD+:Wkpi>ձ3ierhXѫJꈬX9>»/ixs\P-}/,OAHw(%{`*%6屝"8XaOnj.R6ݍQO{[軶bʳnrp?1PՊWŽS"\ۡH 3U$Aqf43W$ lmu KV@b'>nǨD^3^UGp [-V/Y-NF`08KhisZgk#UM0YJ>-Bt:K 涵ՙv jviNCo]λM MF$>z ĞK\C6}OҨ_Z Y6IY;d(wlTMZ+C=:MRHm{#~IM!'6mφŔ0x %>ף^hfimX0e;UwNcU(3۽tܓ߃O2bw!J}* qP֥U{`ّ^4 VמfZٮ2s^94)#M闢w$)P6@z+epZ)fN?¹r=Lw=k+캝 .⅝ @?q>b\pү=]NPU``` "it$-:ifFc{~c(~zpwph8X1uiYHKMJ}8s>{]>s 9dbpk^ſixohU='i gڞ!o}sacU0GAVmjbR'Ԝ "l[I,6ַ/o" N=;ט^x_X?fR0pqջ-{RֺUp\d_~+Πk``rr4M$F~B?WQsu#w[-#'5|L_U4J14ux$*nO9B|:aXD0@Ws m<νwↂ\Z4H:T?`ufla5W$4^[[VK'zU=`u;곉4KbSDW=u+E ΘՋGXךu-s2ƮhO} RGynC׷Zί6] CfUnsRU2Ҵ3;wz4(lv{jčHARBi#+$o?@wړx4q3^7rrDGp?SR}#W81` D]8޹I fOc'޺GQ@,3g}qL^g qyY769b j冰lT,0Q6 ;uyRv@ ÒCœe'sctz^d $+ T:oo\k͂{ bKteJyUI7ϐB\V%u [ncAW,7+ D8Cڱvb\bnfYʖ& ~MSbAw)o) : fOBKu!ڝZ'IQ?1#4蠗fq),tNzTgrD!PH;& ۨ1^9ڽkvc h?MBG =i̞ ?ZkD2җAjw%ԻPzv^Q89ZW]?KXO^ipHBqҜer-P 0\e,w)<+ :($ y>Xd Ϧj7HI[9qҝ5d:RX;B&^eP mRr0T7,85y|!Md}ע$5}Z1(ԀYN7Դ)f%tVw2\h>CHPmO?dl={{U97|5mDžU`}$k#=nbk~_AtQ ?3 z}sg u\fd 樒MW M(suؽ(XtYHc?Mm c%% " Ԛk=˽Y YONs$SԡBӚ(Pp3:QTAf;Oid;75J;!Dc?^v gm$ tԤpۖob ϥI|DqVl} OPV-'t'E qy ʪ?wԌ^kH#< .-c_6IqZON( 2I;W*뷁[^JZ ߾+) H*u8J vXv֦2zquzO@<1’NQcL+X)Hأ#ux{Ϻy*|1©?Z#xJ9MIcZzpk)H5`YZ.&&i{R q}+!֊c?I`۽+dDڧK@Gq8@1c *Lu harm than good!<br>The 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*F[ v֥OpE{H$IS6حPH؝tg Z5ejѰqUέa(3~Q.UmSMkw#[M$$1A5jZf+#\a+|ۙ|P -E}^=Mw9`7SW2"Ì4RU6$ZO5L+Zp'2zdTvSCImo,P3u'oecN2FPT HrÐ0yR$#r!4WavWt& sHW.~*W06lM3P2.OOZ%ȋfX~QI$~>V,pdb>QYDE's幢*WAH8sD+nbީfKl\=P`" L~)`7@I+tDL }>ؾӱB%6L+pWvLQ86I!9(T 6a|z`ɈLBd@r*JaBBƋbUG0̀CeSy||Dp+`jJƥLny*-€nHQ"!+_=I$ Nć+\. uuvT[橲}QvL2?©U *+`U9ЧA=S&(`4XT{?Gt?T)HLBbXG[Eʄ# *xu?n@֠ UԛQ| /N[ DܸT8W,*Xp ѫ껤UtfotY]gVe]dH,$e&EI3&NhD̓>+'us7E``x@&T'nd.mjL<*^i(ӻtү;h*Li˕dcO v:)Z(K/5ŀÅ9V D n )]Vb@"l1Ƌ@<*߅^;7#z7;QˈBگ^8V3FTBn&#j_]LnZV,uXbMύ1rFYE$vl=Ԡ驸"Am䀘sk 9]|2'xeEIkvZI&;jRb2VhFHoV'+$xW \{™*{pΡ"xŚk7>/QvtNMk@ho l v`9/VkЂ2mX _H:pή-|M'*_'PݎQh8vQ*=*n06[3[]m¿5)iYkq*Q5wW#>)7KᥤTkTS9*ElEB;c>Wi Á +6zݦEi"K.i6O 6| _Zֿ 7JGXقq8VR0y\Ǩfu0錏Zf(uE‘6*?UOܨ=:#Tapecs=t-w7 Ac| -<(-oAMqò9w֐,8ށ+A|ʭwSH6|R aj1S(>n%2jy6ڨ"4y,a|^bn#e6)6>*Y=1e'D΂V6Q4ۭQbϗN6ejMm+ksDOq6n6T/0UWRTlj >:-c9["(/jfx~*NƆ񡫲 mƵۺ Xp2rozDw҂u+oX@Mm䐨ۨu 1⭨e#ۇ NI%,[#je{ߒEox[OPY`GDftI rFB˷xof%I&!Ih jz!܍z'Rw|K\q/$gLۼQٯ S0Ө;Aafjpt Ƭ3ú3 A(8W_qNÐj7'SӦ&oI>Ufjhcf{OJeH1(4mӇ[:2f <=U"D%:0?^\A+)Mݩ6aOԲ\$~8w~&Fq&J/RfTMI? %[W=JٳcZPUc-|F6sW ,A5ҕm)\ 'կ{}mҤjb5A*Huv4V9mЈ^U#_Jb]nT!+yi[v YxO9>Ooԧ[%dӂEY9 !V+0.iVP@aL#!%!]ki#h&qKZk mO 2ZU`0l7nwm m&zoU7 z^$QHN>uEљIFWAV-嫫X{ `HMuh+D -oZܛ> *&cEnڶF8DqcJe̶]U +(W.$.d6FN=G٢pʢDtmD_rqPI݌)#% !&yE2ۙ$}