JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?91 % *uubĹ;:b 63W!4J )lsZWmˎvv~2tﱈc`沕D#O7<;v3p25"+!d0BA (15d)AY7EՋK H2Obi.OA;#ƥ4:{RX(+wŞ(Kl41p9SM;]efڅx:(Rw ޞqDוˍdqp<ҽ*Ҵ٠D1LI[9޴WJF%>WtlXך8ؑF4M9|zWGA=iq=?LҴa#Kub7q֏ߕE[ -F~*Gz@]|Q;u}6_ְ@Jy+̬AWE +dCՎWs R[%ޓňtoLTˎE¼\3R^FbZI/ ;OQjټ{t!6&Pmrr:}w3IXoCFHL+7gnp8#޲kSxǟ3W 6p3Ҫ U7. $v-ˁl%i#'ԌIM^{p!w r=kM|G9Eݻz'O5t⻯VHGދθ9Š&i"#cZF8 M$ nj vmXH}ZWW%]8ˮ_H\Ļ!1bzҸĘw*Q&ޜX/9:hI5ZYŖۇU`>&~+ͩ|hOāG>Z`uʘ9hk<#bsj2ݩQUw +ҝWœ1d{O^tWk`Zo o5ˤ%Dz*LZ8;Ȧ\t4bvHQE^[7W^,b56Vm=kеOMy,hC.}ҹ xNWveVvõhdc XUq*,xȥp?܏BR؜5O И4hÆ#?r[L!F, bMӼ- :1M͕N\-`GyYYc]u+Nͷc0N6mN$ V۟ZNRLe 1): This exercise is perhaps the most common exercise done by athletes to strengthen the Hamstrings. However, just doing Leg Curls is far from the answer to hamstring injury prevention. They are done twice per week with two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture 2. Do two to three sets of ten repetitions, two to three times per week. The Straight Leg Dead Lift should be a high-priority auxiliary exercise. It will also help you run faster and jump higher and will strengthen your lower back. <br> Glute-Ham Raise (Picture 3): This exercise is done o