JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?`,3ı}z%yZ]\C`FO5s8ʒ9?/Y&=Ttş*: Z6;-dbYXb aԊDv^^ʾySۂx5\M L`$WF̑i/Tx/-D~3Kyr 犡;>VSywbH`}*\\ut63?u2oB JviVX~נxxb!~! 7IVEXu8ns>7?vf;Ccat4p)O*~dlr>8IKnO#R}~Ũ zk/b}+ Os , (5]dR7nj Udfxkix3M8iKs%@`py&oS%$0q^Am}4wWCcױ !! =q3s"6:ai`OV̲w/qMxȂdXtElZ42l{STf';6:Z]wIsX?,"y#']Ÿq\11#T هݑ_ CUٰM!m(wIV8#M_Ce& yd\x8ŗD:=3W-4lrΊ7w"_ 25֓vY#}85S0!oz0SG 4q>N֏t'c(0!^oSwñ;{P_ޡeZP+nc^}r+ p ~ 6t ^j hjUۛ`a]֯HBv2ݩ\gR?)OXov*23Ajq\&]>#1G~ j.:ԏБT乎2+,zjj e郚ݛWQ;+Ur+FUc\dKO-8u?57 bfN+SqZ&ކa+nf'5Y_a`+x8gW|%'spk<l"8:TXi4SƯJR3k'ʵ9hn"ԯ̛Mʉ>ZK;t1?;,A4T&ο7F+w Eve^挰>[޸]Fnj2FC z+ּD>k1Un;uI࿌e'^ߘT넴y !I-,,2"O]JQa7*0=MM/:,:f!񝯔bp@5(z֪(>=VnVX!Z`Χ ԭ%8k^Ox_Vj|+hMwkt$Y&PޛVD8ls΢=M8dHlcqu9c`~B{/IŴͽeT>z}X cxEp * ~ˡvF_{]E+y5fF)AZ_KoLs#Z !Tx3?V]](7(&dS_vX>+N#bnjӖx#Nh| <06ş2HhGɫ_L]gb LO ~ .ْY9fyqf9 r=KjRIzYh٨ +JrCvҺ[m WCaB1ӭj|>Mrvjr Pjv(S;dw:ԚIjk>IHې}SZ ge*yS_= ɭz$婐9r9M/ڷ*>gXV~v ?+<Ѥ9֊./>a5kЅWxr2:Vn)鐧I};$:T2M=9o.3n~drw= me FtԖh%5£?Πk-Q`3mki.BgdUb!b0ޕmxB@Y''NpWL<3?q˅6-S Tm1F(pvs@:q؎ \QvPG-'$хœOu$9oƨk2퍎l0QFb08M{ܥ#eqw,P|Z'ui%x2;Mh}>[ˌ~0qi%ĚkşʝB`8=[[Hʰ ڥtriV`pnIu SkC]!s6&F?w5O";=:#b+YLx(O85rڙ y?j) w8f4OC|Q]f/ÛۏFU,ˌ0I&cCCn4@:3zA-7!F]܎- npu"xS6ݘq-F#>@&r6T뱇cޖHW㚬}^oWlo'ɖhA$xO2ynyᲠ`UK|߽{<F7 Mg\1A`vIP5J&G"Yv{)fr;7n$mCcM\<3?#.dJ1kꤎxk;(n7.1WtF~g۬Ǯk4[U2gWQ1yA `S. t1%"FJwB9ŶX[7d YAlBUw=~+/!ca-[Ḏw']݇&y eۜ^`d9f,GryML0NNk9A3Jsq{u(c6{ژ-y ǔzjWnl3pO>5M;jʷ^%pFz=꥗/ a }+_Pהiֶ;ı֩隆j#6F=]݅Nm>%ׄoiEVTG Bèǿr;"m> n[d>/6Z(HڴGУmo-Sao4dhGo\R?A5}.yoh`JwҡqR?1֮9)%`u}*#rH9L.O |c>슾tyЏ^>Cj-4s`W?&"5 V-䐎Zrx^G׀[]{npD(뚫{ƚܱߴW#|Cy=]؍$/ JxJ9vO. <çҥt)6 ~%Q<Ag)\9xvmRބl:4vXݼ '&] &S-v׍G ?U( bv<%ߌl P0{V>%RK|CEЯty j-Ґ6:ԋW'#[,y9>b/Rsϵ$ lyH9ʷQV(Kyn1 3zE]mo5<:{Dy]8k/b#l@Tq].^j,7E ƹRTJ抦׳{gpermϰV흴p8+)- qKYTIu?,B=?*+MHCwoܬG$8©ǩ&Eux<˿v%o\qw-F .tt\~5j!Hϖ8QCue- ^MooN[$zWj#Fs:/  ?5FwBv$o;2ةq\<<\`ж0}I)RTh(ȩ!vN {7gv>z8_\sWN)3|`zBAks5xA_G"A<* }/I8&Fʚ֦O짶Y\=+Y b_poϑU蔡0H ~`5K;{ ##J_im` .̄+ҵo,dFV{k=z#7QfoRt`xfv${߉4쉂n+sIZ(:8Mzuw/W >Vs+#4HÆr:=Ep0ݾF`y 5KY7F9W^|k/PMq{>iyކײ,Ztq8]tUp~^}VNPGVFbLAX^;NAcLN8Vdžm^c%u ;8=j+~e/DWb ?s3. WXٸ+ǥm#{sQ|944)D@E\2%vA C9!s\,һddžQP=XvL=H{ch[Ԣf5 ]>|߁[Vd/C͌7@sPOk80 #k-H픽ڿzwm<)Ch'# =Tx=z`SCc=w)4 cZܐ#mGS\''p3.A U32%5SуFw}jNA%i Au.zv:-hYuN `k4#**`Rw6S/+<78Q$^k<~VՈ;_ ;Լ=5δ~Λp$c&pwt2${mJM3Sې ( tWڮNFR6CdAkZ4C.KY?J:u-jToRi>R&׵&䶐` kuo ؙ⵲y11\班P?cXfwXv$HjOMNٴKnmκ7t+nFʨpr$\5kCFIq96H=vܾrΟ9Rc<{ 0H>svj0?&u$A2H[>]Ur}jІ6WöX2H;gZ`J.zceX`g426ܒ :*-yCEr~!TC#5QBM?w W/4QNDsſk. (‡/Ҷ4J(!Jڹ|QEGA΢CS?U Parallel Squats (Picture 6): 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. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.d Player-of-the-Week several times at his defensive end position. At 6-7 265 with his speed and quickness, Paul is a force that is hard to handle.  But I m not big on awards, assertedPaul.  The team is more important.<br> I believe the secret of our success is that the coaches recruit well. We give a lot of athletes a chance. Some of my teammates come from poverty or a poor background. Marshall provides an opportunity to grow up and mature. I started out not going to class but then I changed. I had reconstructive knee surgery because of an injury during the sy are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fn for these kids becase now they can lift justlike the older high school or college kids. They can build explosive power, strengt.  Because, says Karon,  I was always in sports. I played three sports and I was naturally strong. Karon was All-State in both football and basketball. He also ran a 10.8 100 meters at 210 pounds. Karon carried a 3.65 GPA.<br>Karon never did drugs or drank alcohol in high school.  Never, exclaimed Karon!  I was petrified. I was scared to drink. A lot of my friends did. I was usually the mediator. Detroit is not a good place not to be sober. My uncle was a police officer and I learned that it was just not worth it. <br>Being in the  hood was part of Karon s everyday life while growing up. He gives the following advice to survive:  First, be aware and b