JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================JK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@j|M,y}Y׵3cg#}s^Y^HrjR&~2s=~5rylj>R% UPG1{OjAy-gc|kټ=Ay'ş}GxYjqJb ~R=L~w%d{n'ݿM^_$ RzWw[͚4qswQW{q렭_ -Bi<3SWbiriz|vсw5oJ眹>&~4!Oz:S Ryֆqbxn,Eryt= ',ri'v:j82͜29Wda>4j<%|]5خatkIhw!R*9"iu 51d@#n_VҌ:ZeQs޺484v>ZmOQ5 %!ocF5x]s%QfqTw'3N2qiF8(6*spB8 K5KO~+`0z]I#4W3&W8IK /OՊH0Ot>% ̩8ް|;=q7I Ii6S|`I3ZRJW,_jIkn'4JmD~vrri7z Mz5Z|RFQ2IͱۏY۹ Ω7tbG_:fn혦b\mثvx|{I؀(e5_n'r}=+AbcM$$ &\\;pAү2G`H($dWVRI3aWpq)14,.fW]ek,i$U!%sZMZJYafY]'Q.8`=lHYR{?Ξ%ր}~F7c'Y7eOsI|©I<}X֡eEQqʜW)q )ITƻT5VbT::U\Mۘܠy{S偑;GL`B[sKOmB@r3Cӌ6ǵ`ggƑVZ*;F3ZZܩe"$ [y3tUY#lHH=~ukW< (e Glute-Ham Raise can help an athlete run faster and jump higher. <br><br>Image 2- Lunges: Take a long step as shown when doing  athletic Lunges. This type of Lunge develops  Power Balance . Do at least two sets of ten repetitions twice per week. Do not lean forward but  be tall with the lower back locked-in tight and with the eyes focused straight ahead. The back knee should be about one-inch from the floor for best results. A straight bar or dumbbells may be used. Do a Standard Lunge (return to original position) once per week and the other day of the week do Walking Lunges. Do two sets of ten repetitions. A top priority Auxiliary exercise.<br><br>Hamstring Safety: Squats<br><br>Image 3 - The Parallel Squat: 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 paral