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Vm`c\  {i1򊊵\f#?(qx8 TPxcްZb1.#gD8՝R 1By)OnI+YvK@ NxS gCF">f``LXz<*r}EFwa(nYczSIaO'?šz9 "$yҜz}J.@ 22q=(7-֗RcRaȌq~teOz;R3,jYʪIÑODy|Gʲ6ޡz׆4N>$o~*XKn=_CӚ B}ʫ }fvmpeo+ iMR傝 ?Ҽqp s *M]`_xī3c@b1ӕ~џ¼o5gwiB .#UJ EZ'Ԁº>x}.hQ30~n,,ٶI(Ÿ^9Ѳha:KXd!Vex#^?OJhUǏxJF0O9cZEN)?1}#4`bCoIzSdr"A<}=(:j}=+Ch)0=9Q?Eh=(N(ӵ&FJEǧj´ҽh ڍڡ(Q䞻MHdQQ'?»fQ$TY&BmؖG}0 W^!b4<$&p9>E=OCxp/') R+"u2~{@=k<tVܖWguZ:ʏ!Tvڝտ-Қh]T:zRE735QdP9Q|-<^j%7^(i14yOI]WZDc ݠzQd~j3ڙnSu@Š^=(,esirable 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 te 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 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 setsor 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 strog 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; <Sa_Wp;}+8o[Z+ԉZh[܎k TIis sAD܆ B =Ǡjg ,#ץ. zS|֐JOθ썇l?jp7N7zAh_ԁtH;zbl61a]X^&aSƼ ژnG#i59>dL̬sdW,C?t=ڸzY^ 0OMo_XuïOi^#Ԛw^4XzQ7)F󞂹n^R抝M)cg$=ż̷ZGx>Q?S$2(G$O1iIA<RݧY/"$lm\kJ+]=m=D ̧Q3 7 C~ x#Mfo2}-C`]Sgeo\QZ7?x3gҞ`cE/ *' 5x@'/ST($=}'#G,seB;u?vYfAªKs^$ICz+)WU;5\O=n=i㊴W§yg͚<Ϭj.xkB ՅQmJ۶u.ZCץvl:OtWԿ:2# (N|P 6yR!N*ȶqlcR+@d#o^mKIF>6?UkZYB|DJ-;x;݄lJ J`phB)[G7rhҤ N5qqq+"ؽ.TѾA~Mq%}`^0M>cH+!nIberCIR֤jWS 48[\^jbM:qRU7fFٰq-/Gr4͗V{%8l?\:}k!9P ȣӮ<g_FeU5X=?>d9B˷]ӯopT8l>?fNwo#]ݙ<إt]?!;qKKRgzر(o$O'ﳜo6I+gwmo:M=~y7N//Vտ(pտ/J?g7co>MD6ݖ8 %#}`[q2x% gd-yYUy$L g|i=d7KFCwO(+^|EZd4 C!ʨUI9"h%S񤑞hú[+ח i#3je؃\S~C ױX^16>+v/kGepݑ2Ů-ҧUE(,+ˍc(񉢔)ٔStC^?V(=HojU:Uu99<[Le}u{BE#f?p?2h:jjede#*6B3>G#/ }Xڻ~5ˢW}±r#rX$ F xr;!Jl+0^WkF2%hJo!?R.iJf)e{\+]~$|JgF&:~]y=MGLVڔF3BHґ6E%ZWZ(dfw`j"XŸֵ [̞}bA'f@W6-k< 4Dfcqοˏb1kv~Z7:{ET\>''_ ^ë^֟R.oQYQcg^_ XW-a[g0?܄/ǻG)Hm"g*JbdXWi^9"Gv"}1) )&D#H͔{0 !k+o>s?fKK+gGM`\3T|*d-JL)mCc#䌀7ۅ>y\?]93mL[:V>mhw /=:HDm{w&Ex`M+̞bk?SDd}e9XC3,'bOMaOfX[dDp7A/ڨyQyNW@+lKai4WBGW#yaS"nRi2&6[yX]$ir^ 4U|%Y/[vo,^2$?MTZ_\Z"QJ; Qy/w*BÐ/ʹ_¹%UBO,"2>9U'!IiIͬ@@sb_b #Ssc~yD\X@r3HėO3SX TEH'wQsC?UGq]rATON\r_nLWXּhN,D2| z}r#qWfEzJkײѼA%9-xLwI@)y8x㌕N \ sGG1Lf%Q`7s-@Ja:=ޭjt"j'@G0N>pF3"p4-k{ ~_ʒijrHGQqɊ9#А>c%V NQ t|jW{)c߻h XI>rOc~^Q<>qs3G0Iά3'Qߎ(L5 ZUh!a8Wi\>,Ê1<@op:^YWX$GC]\ζi(䴒Gx|#~p1k89-ΠeO\ȑnߺ