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D o S t a n d a r d L u n g e s ( r e t u r n t o o r i g i n a l p o s i t i o n ) o n c e p e r w e e k a n d t h e o t h e r d a y o f t h e w e e k d o W a l k i n g L u n g e s . T h i s i s a h i g h - p r i o r i t y a u x i l i a r y e x e r c i s e . < b r > H a m s t r i n g S t r e t c h ( P i c t u r e 5 ) : T h e B F S O n e - O n - T h e - B e n c h e x e r c i s i s t h e b e s t H a m s t r i n g s t r e t c h . T h i s c a n b e d o n e o n a b e n c h , c o u c h o r w i t h a t e a m i n t h e b l e a c h e r s . B e t a l l w i t h t h e s t r e t c h l e g i n f r o n t . T h e l e g s h o u l d b e s t r a i g h t w i t h t h e k n e e l o c k e d . T h e f o o t s h o u l d b e p e r f e c t l y s t r a i g h t w i t h t h e t o e s b r o u g h t b a c k n o t f o r w a r d . T r y t o l o c k - i n t h e l o w e r b a c k a n d l o o k s t r a i g h t a h e a d . N o w , p u l l y o u r e n t i r e b o d y f o r w a r d . D o n o t t r y t o p u t y o u r c h i n o n y o u r k n e e . D o t h i s h a r d w i t h i n t e n s i t y f o r a t o t a l o f t h i r t y s e c o n d s w i t h e a c h l e g . T h i s s t r e t c h i s a n a b s o l u t e m u s t e v e r y d a y ! I t a l s o i m p r o v e s S p e e d a n d j u m p i n g p o w e r . < b r > P a r a l l e l S q u a t s ( P i c t u r e 6 ) : P a r a l l e l S q u a t s , w h e n d o n e c o r r e c t l y , c r e a t e a c o o r d i n a t e d m a x i m u m s u m m a t i o n o f f o r c e w h i c h d e v e l o p s t h e H a m s t r i n g s , G l u t e s a n d Q u a d s i n a r e a l - l i f e , f u n c t i o n a l p r o c e s s . I f y o u d o n o t g o d o w n t o a t l e a s t p a r a l l e l , y o u w i l l c r e a t e a n i m b a l a n c e o f s t r e n g t h r a t i o b e t w e e n t h e h a m s t r i n g s a n d Q u a d s . S q u a t t i n g h i g h m a k e s f o r s t r o n g Q u a d s a n d w e a k H a m s t r i n g s . T h i s i s a s k i n g f o r h a m s t r i n g i n j u r i e s . T h i s i s a t o p - p r i o r i t y B F S c o r e l i f t . T h i s m u l t i - j o i n t l i f t i s t h e K i n g o f a l l e x e r c i s e s . < b r > < b r > O T H E R G O O D E X E R C I S E S < b r > < b r > F r o n t S q u a t s ( P i c t u r e 7 ) : T h i s v a r i a t i o n o f t h e P u l d p h y s i c a l l y b e a b l e t o a c c o m p l i s h w i t h o u t o v e r t r a i n i n g . B u t t h e y s t a y e d w i t h t h e p r o g r a m , a n d b y t h e t i m e t h e s e a s o n r o l l e d a r o u n d i n A u g u s t , t h e y w e r e t h e s t r o n g e s t , h e a v i e s t , f a s t e s t t e a m w e d e v e r h a d . < b r > W h e n a s k e d w h a t a d v i c e h e w o u l d g i v e t o h i g h s c h o o l p l a y e r s w h o h o p e t o s o m e d a y p l a y f o r M a r y l a n d , G a l t r e p l i e d , O n e o f t h e b i g g e s t p r o b l e m s w i t h h i g h s c h o o l a t h l e t e s i s t i m e c o n s t r a i n t s , b e c a u s e m a n y a t h l e t e s a r e m u l t i - s p o r t . W h a t w e r e c o m m e n d i s t h a t t h e h i g h s c h o o l a t h l e t e t r y t o f i g u r e o u t a w a y t o b e c o m e m o r e c o n s i s t e n t i n t h e w e i g h t r o o m , e v e n i f i t s o n l y 4 5 m i n u t e s , t w i c e a w e e k . W e h a v e m a n y k i d s f r o m w e l l - e s t a b l i s h e d h i g h s c h o o l p r o g r a m s w h o c o m e h e r e , a n d w h e n t h e y c o m e h e r e t h e y j u s t e x p l o d e - - - a n d t h a t s b e c a u s e w e t r a i n y e a r - r o u n d . T h a t s w h y i t s a l w a y s n i c e t o h a v e a t h l e t e s f r o m h i g h s c h o o l s w h o w e r e o n t h e B F S p r o g r a m - - - t h e y h a v e a g o o d f o u n d a t i o n . < b r > O n e p l a y e r w h o s e p o t e n t i a l e x p l o d e d u n d e r G a l t s s t r e n g t h t r a i n i n g p r o g r a m w a s j u n i o r d e f e n s i v e e n d D u r r a n d R o u n d t r e e . D u r r a n d i s a v e r y s p e c i a l a t h l e t e - - - h e s t h e s t r o n g e s t p l a y e r w e v e e v e r h a d ,