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)5ffn?:-iO-aF0s SHX6#> ?K(BG8gj\ PJ~o+. -! <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;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.&nbsp; The bottom line?&nbsp; If you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S疥s$EeYM[l7+|Ũ_?u#?V‰i 8lyGi %2b#=#9VXTQ o}jG5M;:0PiչM3N5_L\mP> N[dgq" IPsVȓ @ wQKWܘG##&Rۊ >W(@P~dlہB9&cZw=yb5CeE'8ۀ޴  ;T/$EAָ}$H+޺T]|8e{WZvv)y#:~!x|Tyf-`@ŚRRԵ]@isVxj7nGsV{x׶5L ~w& eyw]SҀ8OMaqYݘS$3a{mZ%Jq+yOʖp܋ZGާ'8C|FF' wN1M1hʹԭ䲷xb (3(@v0h[RFR׮O$c$f}"=>Ybaqu/X^Y!=42E=MVg!z-&҄D40[{Ě&H Y%DW @r<3W!&H;Pps]mё?/dLR0#lA-Mk*֪QFLZՈ@@ D^RRZ#۷*Mbwm$Z]jK4D4g{ٯ$)Xz ~ct[7&;rZdP6.:.B?jkb˷lu}!eA]:Q#D`JW7b<룠239_^LnBy:o3h|z0A%Y\4o i cNߴ嶒9>3Vi\DrҭEŒ+z_\#(ȒĐ@+rt=h"V5xy&v0"RyOv~JӼjߞdQC[]"& $#EK3j+qphii?Mq<[>`wV0 fBYwo&@