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The back knee should be about one inch from the floor for best results. A straight bar or dumbbells may be used. Do Standard Lunges (return to original position) once per week and the other day of the week do Walking Lunges. This is a high-priority auxiliary exercise. <br> Hamstring Stretch (Picture 5): The BFS One-On-The-Bench exercise is the best Hamstring stretch. This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> 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 P'q[Nޔ ůi w^ ǷZ#̟νٿr9j&{iǙFzx5Z fc9+̵NuKE1;ɬ2OsT!)=OP6`lԎjWhICT2?J/DԵ -؅##ьsi Aʃ1ģxTp$8nW?_Zkm%Q8֙26gcRF{l?\$895 VaRA˰b4`&eLO̧i ./?ߏZ*K,F#B(yˌUp=)qR,=iq(bR( =аu~ M0#KqGE\=+O";hYUB̿:c8ULnTA 6`:t2h9EfE;BV|UDG,ڷC33]2+H6Ḟ ~QQ-!@pCȰj&[hc6i s oaֵˑ0(*Ԟnn|OVFk*icwGnPŚwXrhY٣x?yFQΪAcŪ2ޥQY\ӨLN;_Lo\_.$kIc_M"0 8F]ȪM{mpTToҿSi='"xlPEBibٳM4_ DWSotaG,|2 |ZIet}~_q5'+w֗rCĂR"Y}*,!Cę V䵩]Mmčԕ?rZL k J Jv1_R zUDc?$Ccbv)vʲ@dlY*h5~47r?!$x| a#.Ja5ahv<1~ءLp3v-v̇k1 @F5ERr>?خH[)0 Ť3LHF^u2k0[>0+*y FH?3?BY'ŁG`>XӢCvſYuɻ^_4~0 ltJMsי5 h*/l1~iٲl,Gk>y@6'x{۹wY#ꯁG~m=6qoQ`~(Gcxb;~nk)gu$~XMG# T`*9bFlwew( 5Q}zruF#'yZ"}֟.YB.@(W CՒ@D^Aad]Y?hG*|NUf ?NaWu~cf &G\T1"=”(~_?}ܮKsכҁJGGp߼H+ѫh98.L*kn1_QAqu$.ns$X]C$nƤD+D@>4Յqr4 Sj"Ƶ}8%r"?L =27^d6CJFb~l#h?2 \0k+(6b6H`\@Hķ'sR DB j 10[ /u25v4Ɩ7npvf+iX;7S֛a:ePMqx(0;9zLҟ@jܠvz`.FI_yg= 2G~epC?4 lM2PЛ1.zFWWӜyǐE _;dMۃfVޢ3MƬV]15 }ؒTUF\x@#~W~"e T榕8ZrsT8 ;Tb`)45Ɋh_6Q#,Lpb27Ph)*dğ u?^RSjhїz-OSw\~oy|-cրQN4ӷ-,U_ڃ6 >_ׂ[/^|Z{ۍ@ƘڱF/LC~F8YQrY58ߏ8ӑ~MeeZ֧t"-|2 ePU"Mhiex_ğ/ `1ŏLiK_~cn g)X_O,ڿ/dK@c~_Y~6;}<=7] `+#C^^_Mzbvek_rL1PO(k1LQphM‘ƄHt{J\?*c%^9*3?.NF<_!zo=?YOy~^ Unterseher has a lot of admirable traits worth emulating. Some of these characteristics are outlined in this quote from one of his former students and current strength coach Jackson L. Coots.  Coach Unterseher has the unique ability of finding the positive aspects of a person or an athlete instead of focusing on thei