JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================aK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?/xzz_,8''?\;p\t>xZ$7Hp' בaeԬtPbm*gU8Rtۓa Cv\<~@܁T1$gj|Oхзk{TyD#k3=qyVh˃~ut{jgS#mNJ])ǯx\Z)`>#xgOnҢ<}Aiw'ҵIJ:.wf& N:,1V%c"|BOҸiej^FXDtiJ&Y呤Cc8=1iN}L՝?RA1,*6]-^ ;ɒ?5W%xVgf/&KlpIݶs3Rൕ,^÷I-¿,+EYGno.-6I|'F?Z=uO75bOYt HˀL6TH>ur³t³0j 9Io_[6E)`y5摫Yr\O%m$~Xf?`??Y/LI= FqSH&tI˜m4"_?e 潓{Sb\gDq0J1 fN2jJ\Kp#%9f?_< (B((((on. They are done twice per week with two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture 2. Do two to three sets of ten repetitions, two to three times per week. The Straight Leg Dead Lift should be a high-priority auxiliary exercise. It will also help you run faster and jump higher and will strengthen your lower back. <br> Glute-Ham Raise (Picture 3): This exercise is done on a special machine called the Glute-Ham Developer, as shown in Picture 3. It strengthens the entire Hamstring muscle area from origin to insertion. Do at least two sets of ten repetitions at least twice per week. You can do up to twenty-five reps on this exercise with good results. This is more important than Leg Curls for the Hamstrings. Consider the Glute-Ham