JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?DMް1fG"K[pJǵvG1Q޹7(#`C}FKG4 1򜏧S+&uا ytQZ\4Ӗi8ªþ)ֶ?+d< Ҳ 1,Z?ɩF[O8[|1ۮ$ɥ.5rHǭCo(D3$dS[08) '@k{RDSG0^%d /m-Z$eFf|q~ ݭv[a`srgArH'w]*FXF ma %-;|F:sҢrqZ҂Ԃ4m}9s\?= X >hf$NyVmB ܱK7*AgOI6{2 G҅Ngf:yUfpdPˊy#ڀՔ༘0{SK*ŒOj`a{8qVnLo:*==@`&<x+keRlg<7YZE\\[q@s p2 Aǃ{įA[X2N^+aGE͞5H(5إ;>a缌s֨HLxtSf Acn(1{( |$t恒:ۨ;CB6B4"<)bR!p?Px/KnaO>QEO15ጏaEU'Pk@SKWu6n "9 _H3Pdim. ayHm;%*\?JK[F y.nRD;p[;@% 4g>_'v3cӢgcf t D/Cڛ%d*G%qridآǐ@XM 6υqDl̉pk;u>R\Ckl>18[Ev90TXܼI>^Z,#h+?*hڲ$|I 9S՝XЗ," e $lTg@IJ#4Co@:ϭrê곴 I^Mv0C}.JeJ)H޻nW2I1暷>tZjp$&r}EUQbq]'N\k鞜 f*BYfr[Ixü 14g 0qIE]SBky4O=BA.C㏥ *Ce=YґMwAL5xR8Ojl(uށ $ہ%{^'}?:(12GY[i,gbi%~QQ qY/q>.y b *6OcGMT"F J A=Uܷ|<q_7D3'e( %Ǩd~5/' Nvi'hL^$_= vXp5oA&o-͊#E y_nƿrxê~[\r "[S`3K&.Z&q7jC pH( 5kZWΒNy$Mh5 92rzTq['h?FҠq$XFN(ӛZ^cK(<p_E>_j:Ċp DO=~gk!^)P ]\ ReICl98?llnΔ#F2EC",,*65VZUVUar1ߥ^Qdx>Y֜[A7l8n{ܲD";yK88~W.4K]:SRsZ@WYAs aǧZKxD.P] ʑ rNJM\iQ˳DF:i1⬰.6?0#1zS Iw?@flHrNMMȣ牔6J@LxF|kM$Hjxdŷ?!T#s: /8˄?3;vLDg R0^EݱQ|ZI#Z,#L֓SO -?ҋDePg$I(tnDV\cP\Q]i4BVR][LM /_h!Y[Fn@'ssLc7Kg9nͨ3>kck5ֿhU/JaιI!=fT<4.ۂgt6ky29 oP۲9$J՟au~WɡƤ}ܷp= ^H|#)sx+#V` G?uO _}6WvsfYtlrWWC<:ݟgAxG]i/n!0FV}Ǔ_w$x8ǫV3ԬT(]>1Sn4LiÉ&b^xSGfkuQ.`{s\a;/"!w;ǩ5jcA$2{ҕDݙQzޫN7 j1y?5gjaH ~{Ѓ]};P?❸Y`A:JU&ew~VMKĚ~ êK$D`Aǩ쵭j¤+ {5.$+Oj(^XA&C㴞LK{ =ƖX$\>vc<*M2N}Re^008$;1\ȒFUpAKg*.c:"qt2n /WƖ<,WCjx?XeG@J=|f|AoKm9)9qT>.b9+L7]m.a#F wfo[Q[x9y7,SԓXtx%fhcw.yGJB23Ei!_tM-⹗l:9 $Je4 v 3V }npW:%rm@B{hLbb́'?vKU좆qZ {Ӌ%lv)ʢxUJ] % 6J"`.;UwYNI+CmbWU*;dYk2*+<d; rs#=W=qRF>v9@1!"vf`Y8VFO{yٲf^?uyƲ>]:f H/qPUgBa+W &ь'S"ZH6VS'89РZg#ԑA з5M=O,pcԱ6m`FYz?* ʠ$us:۝6>$\ {WyvwxQ5F 3޽N hEiGvcmcB.!'%>3kcOܵr˥w Alm>a=JDqqCo>Q JM\~UF)+uoM$Q9El尤R#,#_ho~jM"KƷs?SIMkM5eX snBHÂ7*Ĩ0iM4mPEuBc%vU;_z7;+ޯj} VK͖ ߁^kHW-beZw{qVrSWČA>+//B9\qjŽƶbEm Fsճ&NFxkSkE>b)s9+`K,+C[8_]ݴ)_*iŶ:es&:[Cz6H1nr&5='^8&{ Gx`QYda+{Vyb[ݎ;i= =d2CVu9dWE`{8?ιWB'E8 è>G!YӣF\ 0zL.Wpɹ6MzN*r?"OmT z1B籹sj'6x5Tݦ5pR7=G4ȸ?44/}Eg<+1X::ƪ!r\"I#Pω~gbap| U9|`C3ܒdzγ6CD䌒UQE89;ηVylJ 9#1ҷnvcJH65 +=,A̘ t?-Pb/#"rŇ{Jj6%vWݿ)tCZ3 ǀ9+ `#{ cEzc>ubYodf# vԖMX(¬ $8*17Y61 yՍM标=jMȊmbB d#,mڤ.1z\9xzQCV1J kRg|SdJ=H֭'ZyT&}=9 ? )5ffn?:-iO-aF0s SHX6#> ?K(BG8gj\ PJ~o+. -!N~繫άӏZ$舣?D|ρ@1Ihڳ+FlqԌ!.H#'#֝N90z^NzUaϧ4&GQAB)-X}"PqKO#Q`攩Me 0yOQ@oNV2\UWx FNEFG'"q8&3LsRsI ;cj̜ǑMߵ<@K0dA@C)P( RMi\Q\bIV_b}EWt,<ڜ}œ2P@ɒGt:PB9t=*ͥ_>vZV"R1j݂i7`6daOýh.BDGV{[hf ۃp|o;qY#QNM t/[\/}eV@558r뺪/:z~&ȑROjkZ>}|KPv8xX?l|4 JxsW^E{ +EdlE0e;'s4QRkC\"We thank Monty and his family for being such a great Upper Limit example and wish him our best in what should be a wonderful future.ft (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.tting principles and technique are far easier to teach and learn with the Box Squat than Parallel, Front or even Half Squats. Even in very difficult cases, athletes can keep upright with a locked-in lower back when doing Box Squats. It would be almost impossible to find any athlete who couldn t Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to set an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.<br><br><br>THE BASIC BOX <br>SQUAT TECHNIQUE<br>First, assume an athletic stance and squat done carefully under control on a box, high bench or BFS Squat Box. Take care not to plop down hard or out of control as this could cause injury, although the Box Squat is very forgiving. When contact is made, settle back in a backward rocking motion putting the weight back on the glutes and hips. Make sure the lower back remains concave in a  locked-in position. Then, shift your power upward to drive the hips and legs in a forward, upward surge of momentum.<br>Make sure you use your powerful hip and buttock muscles including the tendons. If you go down and just touch the box, or bench, like most people, then all you develop are thit. Through a lot of hard work, they rose to the top. All-State key player, RJ Tollefson, led the Mustangs in ther quest to be the best. <br><br>CONCLUSIN<br><br>What is the key to Malta s high level of achievement? Simply put, all athletes, regardless of sport, train on the same program. The remarkable thing about this successful athletic program is that most of the great competitors are three-sport athletes. For example, in wrestling, Lance Sencer placed third in state last year in the 189-pound class and ls ran a leg on the 1,600-meter rela team that won the state title. All-State quarterback, Cody Oxarart, heinny athlete needs a higher level in order to get his technique correct. The same is often true with the over-fat younger athlete. The bottom line is control. If the athlete can t control his downward movement without plopping, then simply raise the box. <br>Normally, I l -Z:ߖz V 4ɘ;oɗ a=;Xh eIqfխ$9w~4Z|f;nO=i T{7S:Ū/͛M9RcE5_4$,&I /4+5U "|-1 6qbA}pծ5%q ZNqH*q{?)$WYTK[}4S&d?tʭKkVheòl%>$*zЁ60<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\2kt>*~n]lm(+ rziR"T/$91>Iv1@΀`M) 2e$nH5uo߬^[/)m=(>?~&`m4 :** jo .s]bFy2p8׈QdT 7.AZ|U>80~ SMꝒ,mX-c {6o&O`2nM?Ja,Щ-?'AE?f?dI{vlٳ);6lثӪ4 ̌j߾C$c}N8J%#J]2Ȓwn* Мj I3G N >7T[Qosو9Ϲ˔ރB鵻mlx<'LQ@[g e |ӊq}M$P̅NhvTbÑ${\EcP*v4C(i ԩ'dkS!1čD ՈG$ fRc`Ѡ$uL/i^jMuQJ¿a0.sV`OIm7YwunbKpAx|}幽;[ڊ+$̘i_"7nbcFkC\ g;Vٕ&F2YNhTEcEl#~M!#°P 6 ̎#?ZaF[E٥sdw౸zr8 ݭ7vw2ȉ?a?¢$ePr*iP>XLuT:5Pnu.cVD;#-kqףbmN<"sW%)RO2(o@=L0o&cLj6d5Ι1|]pcsF{]3ީ&xJNUk^hNJ@a[mh;9ԥyA`+;kV仿rkY']5c[;( 8;{ ;18 h΋J5UE)5qG']AL |j`v#'/O% K_imJx3;b62ϩ'Rƨ|#{C|rAC!ZZMҙ