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This can be done on a bench, couch or with a team in the bleachers. Be tall with the stretch leg in front. The leg should be straight with the knee locked. The foot should be perfectly straight with the toes brought back not forward. Try to lock-in the lower back and look straight ahead. Now, pull your entire body forward. Do not try to put your chin on your knee. Do this hard with intensity for a total of thirty seconds with each leg. This stretch is an absolute must everyday! It also improves Speed and jumping power. <br> Parallel Squats (Picture 6): 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. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.an awesome counter for this move and scored by using it. Mark won 5-3, but during the match, Mark was thinking he could win a criteria tiebreaker if he let Rinke score to make it 4-4. A year later Mark realized had he given that point away, he would have lost. Mark claims,  God taught me it's the little things that we do with no expectation of reward that shows who we are and brings great things to pass. <br> <br>THE DUPONT TRAGEDY<br><br>John Dupont, one of the heirs to the Dupont fortune, created tragedy for himself and the Schultz brothers. The story was headline news for several weeks. Mr. Dupont was a wrestling fan and even dabbled in the sport himself. With his money, he sponsored a team and built a wonderful facility on his estate. After the 1987 world championships, the Schultz brothers became part of the Dupont's Foxcatcher wrestling team. Mark remembered with remorse in his eyes,  I think Dupont is someone who was self centered and overly concerned with his own personal gratification. I was a very happy guy, and he made me miserable. Mark further explained how Dupont had a way of sucking the life out of you.<br>Trying to concentrate on training for the Olympics made it very difficult being around Dupont. Mark feels he would have been better off had he never associated with Dupont. Wrestling wasn't fun any more for Mark, so he retired. Years later, his brother Dave went to train for the 1996 Olympics with Dupont's team. On a cold January a