JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( Jܵsr)W Ttl#Kc1oRmc#Pk\`v=R& IJq# nbؠ,zi ԁ^?1d&b)iayv=iO4k`*լm頯'hհX9%,*!2:}(WMNA$:Q yg4Xdш,{hywwPL9XMcUAj=R8Mx=?ʬGe1ʁXJ+ojmٰpŀ*TM<3I"Q\=ye8${Q4K$ldz+QEQEQE]P'㦼r5i6`c½;y "u==Eyϋ<)6gԴaNEQ%EG8232qOpOSdǙ*n}| \3:Pd`ֳMȄ}/T.,j%׀+?BV2O\GM7+g\R4 x@Paֳ$9?nf94|<38<Ԥyf &r/rzvCAx?UddYt@N94ccdqi/CEs 1)6Pқ?z"<)c4yOMtZ>=l>WC8\Բ!a, "Mldz\̷ٗ tS$q]}Q@Q@ X^6] ݬ_ Z?!@uD0 AsXh 3`ĵcGҢ61\HaPQILq,RSSs8I5mYDŻpӊпi%²4Lq،2y#5Kmnx k 1Z4y XOM08;#~Q'@ rAJs@Ͷ8g #jb3H"#>)pI>OZT%#O 0 Z9lTPZ4D18ڶYX"%s))^hcv ,=GҀ9֬u22zKlm`s91VVr9A2yEW)aԶD8F'ph T;J6s*v(D1nѩ|ֆ?D6P^WYwibXwtk"<08++' BK\хt~ƜJes@KRcT^OA͵ד<~`U4nr\ ^5e$JS (%5 Zs]jRh䈶 8$`LT7_&b֋McCqϽZ\(!F3֑BЌ=ڣάM>`#ס*8 mriSddrGzڙ[Gr8Rէme2$cb yvcuu gX%Ҁ5ڠ( Wzy1߯:,oOyր=,t((+ş,_ElVG|3|?:U4 seH栵#0]FDvfAurq7[= Jw?Silir 0%1h({33LJ/RzHWAn^}kIyuo@Kr.7%_9YIUdsR*IgXo66A<0 +ZB ,u7/WR FGzK{YHbXJF#VTG`5Ɏsbr_`&=9 dlPrHA34`JO%ԌE<Eá1SsSIu "2cr9" JX{9DZ :kw,%F3.4iP$]XAii.=@10+9 })_qAUi0rs/לPStp;F0p9tbˉm6a(ق%H(O.!th4ѝ͖}:jEiUVS#lNrr3=(ߴ<ިIiqv45ˀ@@w\Rۍ@?hN_sSq#?J_~52eGe:I$cv{Ǧ1J0)뚡o=0NIVD'~4y- (3bn2Uȷh9b rYn*;}9.Y%Xaf@{wG7fhj4T ހ:(l}s֦l'Tbsb3EKn܏P-Q@Q@ex3Z/둠fm^5ƩiiHgHЫ\B[;91NLJs'Q:ZڡE%\p{# ,f UA.p7tض,"08k:m P|G;2O=@å_Σ헉p0FHՈ$-P!|di*h}>{rVk[bb Q8"[Rդ\ 9ۏҳⵞA>:O֞"qL|PlMf^IM&s)㨄JD}X{~Dp r ƀ-Iut 4Fn51xHFS?|O$1e19ڤĤ`,lԚ&vR0億H=VK3ӯ py,HF3ҵ%/#1Ƞ2JIc $>\EiEu=s \t15XKy3SPXT d!@vƸ9=t&={nFp!Lm''*'Bsyz=)`y<jo@Z_xwJ|% ɦtfd*GkN_ 9_=Q+-@s*'r 5$m˚Dlgi9*dgʵ$p?z€#.YJ84s8E9ЃMR[-;yJP d)XiF$kǛ:Vr~GO!2 5921'NQTtn'~hK?J}mWCpwjF} T`(~q%# afR\Eo G rIUMhw|jwWKqD8n@%gKˠ‡t3 lDXu^c$l0I0 =;ך #XȠg{G=?/A!qEe-[TMwP^Ί 8mc]2f#60QHA?cdCҁλ'RL|K!KG`c&\c= -7)v?y#S\ט~X0JzI:t u:㼦]sVN.~+1Xm}ÎE05GԿL8eYKczPX*_j14r@""dRSLj0FO+- Ҁ}hUK"%5S&wɅy+H^rrjEd@RN@I㘇5uw @3TKJG$#34A݉ |=Ʃ&[OfsΊ-&=I.c?Kn$y*'ޚ =5[lֻ(bƱ8iVf|Z(h^Ŀ ZF\`kR (|/`As8|4Gˬ`UQ@#g;T`oʽ@MeR/ic۷e]{ǡoWêU@y+Dg&АxQ V؟AQ# s`sd^Es[Τz_m4T$j>P<8Հol 7ִ弰Ǹ~J( l>k,OZeՆޥ4K~ ҊElute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.</P> <P align=center><STRONG>BFS and the Glute-Ham Raise</STRONG></P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!&nbsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;recalls Siff.&nbsp; "He stressed that 'core' exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition."</P> <P align=center><STRONG>From Pommel Horse to Car Seat</STRONG></P> <P align=left>To be continued....</P> i,x,a=document.MM_sr; for(i=0;a&&i0&&parent.frames.length) { d=parent.frames[n.substring(p+1)].document; n=n.substring(0,p);} if(!(x=d[n])&&d.all) x=d.all[n]; for (i=0;!x&&i

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