JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================sK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?g1mX3j>I38?J{/'Xk#+FbBǁb<;\pn{q#>G79x5h.ʍ7\-ɴG"iK6,LrpF?V j.WlNA+gCq|)?-AVOn0;u 5i>׽_bs49I@$A\ m4B%Ǟbw0ϸdgNGNrʈw6EP;):\ n,nb9mMtwZRpId+BB$I3(r͹d={ǥIFa5A8 u*f3d}s6{FVi6Go(--~Y DZeOSWк&o( l` ^svMֽDCs=$9đIxputW,]*(%=MyO<@!H$1|"r8nz$sMIst ЯWxWd!y'#Ir\ǠmzܼV\Wn!/fc dcVBjrzAO%*+OBbp~yA~٭cD{zmS<;zQ}BM8$)w}q vmbPiCy9d(YW G_>b\?(_קi~ M*#& 94+fMP:ŅyO HT|͕2M:cҺO_>}c6 2EU3 $ qpa,:|ۜeʹOƨވDd\1ۭtwHdn*A'52܁#"u31ڡ0֤qڪl~u rr"j݄uP=8?V,6*|қZhiKslt[Kqƻdt^9ڎ1ұ 'RL_1ǖ9 ~x%k=,m,yjXX1褏V-t=ϵ>eM8;Q};I"Ĝg&cRJuʫYOĈ'X/;!HsoqP{ =ua~+ hz6xq&=?S7zѦ+: R'c_fto&ݶ6!(7xs}b}֨ǩYb_Aw0iB7m'#wEtfy¹gRА%BW'wD(zm`D*\n[X+/`/.I3,N}kyԴ⻚YbrqR( 0ĉ:rQVtRT-a2G25xsf>Q?{{Uz1R;XK*IܼF:IRW{+2*E' u]=`9qW\dy#$I;dʽ2N4oO^hPv5'cscGUYdn8滻ˋ{oAqGF8n)Sr0!(50[?",8'QE+084J7kG+g)=OmZ~b>=Ą{Q", 1OYÉ.,ܶ9;xDgORysV%ŵaIAMsYfI~8Q\EWH" ιմȉYomAWgl}iFp>k~. <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should