JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?V2>\aZ& Y+ g'-Ҧ(ꓑnehRrz]DlѸeAu*R݄SȢXlN*hE$/IBfOO7:QNtr7 "͓ : H+2@W y1#t0#ߜs޹MZ|rҮ\ gndβϰP#*1jy- h[i"8'ӂ\<:Fϩ׫|53jW2B0Q-yRh>_8g=b,ɉ *)qzZ7l662O9W.%s$7 F+996ɒqSrQ%wr6xn{ ]FHmZ8!T.c?U##n( ة eҝEUb֦݌n"xhՆCoj{~hDjF܅P8kVo1ֻ x~~ ڞ a# ACTҶD֞)K̄+Ll22;Wj$ZjS*+W>k;9f$"A\ nV8L>KHW)o*=:u5\F;H^{30vnK:}0qSvNh6p䓜ɮJr a8l#j[Ʊhy閌j9U\$sE]ԭTF$,swQ$,|Tvg9a*gί#ȃu=y5`A^vZu2T'P9!ߎe68oRVE96Iz\)Qq}\=9vskpPr9Ir,NXUIz7\8Pn098⼏@{y܄enQ]-׊u eDO?ihu]'NWyͺ+udCUvI&;V5c\ :ѻ5sU8Ҋ.OC1X+dr>W3P8y-C<Ĺ%I9hYITv^XFt2 IN{5I5 }mr;7C^Qc$7Iё188Kf̶vN͗;H+^;dUMR3*zʎ b1ydssh 9#*,Mj,R1`|)UJuB$H`\ne n 4vdԜ$*I\M;d POiEubޤWM,#R{RR\JXhM:9_V4w%{gKX;3yMZR8nG352,շך%..2ld( gͫ܇ +t15/bȶzHz I&p;I!4ի"\̽^iL7qqֺ s\,^KI;$;խ6Oխ$R.ZcJH'ִ! ?h ǧ4QEYck%U<5[YU6>$$Y]e`V}~ 9j2O rii>uhZ4)HZ"ش@2y#j.]`fvN@EϿ9M?S>}*f4H.ѦC5g" `!^4Vw_ƲuYfw$0Xfk'=i9(&kT2͆v}IwHAstQ{TDɩG`b)<-z6$@v9y7wfֲ3<$AinOt}"ݬm$_9bzflcw<6c.0ç*&T%>X Q2C.'vȇzB;Uw'gU~@2hQCre]O$5|S˛xbz_YVkf=<=롱Ko@9-rIEjmE³q>/4H[9$ g :TZ 41%w ƪR i0Ʌ1;9*7p:|sw!٫uszV$roSXLn((^qYDV3DÁkƦ`i*)U>p-BxtSx$rڢITi]vXl5^,mB3 N9zu'dfG?2#)ӊh6U][j){jmcbɽmoޔWbsΏ<^NG`=&0Y&nAϭsޤ$vl6dKK3՟T.R3YZeأ,b>s C\zpN[|W'TFF^CTwVh#s '^і8|8_qlWU6%ÖSn!kZ]ep8Uuڳi\t`uq~5;hmngRW#{<Ҽ S8%4$&RZ1v0ntM%rJ <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 be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least t