JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================KK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?l4ˉǑg=sR[Ċ."Q,#D5ʙFXi_QJcRW{}+R&{hFa9eAx5< 2}A[բ _)#yCz6C+2=ii 4gD NOemrsku..6 h%EjTҋgYo ̓$qF XufpVpSO N\$tV$6i'"O:=?*nb#"2Alz~){sY~ =E^7ggXdgӛ7f98:VfbpGC%.>$ƫ6\I{?ƹ4 S9P #O^koI $ 2_֟R]m6+solS8<)\֓գqwE5Fy?*mWD`]6|+f&W}[8ݦBӡ5&:n+;8}ԋZ3ޟc ;(Vn-F)@cSKT&1Y @.715)ZI_j`ctL/)l$CQ }:37V/dZ%B>oE| `}NPH#U쮥@і?PבEm&n.+<šfG,$,}My_ԬmU^}3^N9+糷hXG+:uûkJXrKn?JP_\Kv|ǾhԻcCsgT 21wWTZt}EU.00:KZ"Az?R3jZ> `|x681>չ.m&q~l8HkTc%cM>%P#]t`S)[ /L#"f4gm?Y)A:[V;#cҼA\M}&h"o_8 ?*wVg,hP()e8Ze#ށo?J 9=F4TQؓTӦtEmĐIThe BFS Readiness Program uses most of the Core Lifts as in the BFS Total Program, which are The Squat, The Bench, The Clean & variations such as the Towel Bench and The Box Squat, as well as auxiliary exercises. Each lift is done with perfect form for two sets of ten reps, except the Power Clean which is done two sets of only five reps. If you do not have a Hex Bar, do the Straight Leg Dead Lift but never use more than 55 pounds and do two sets of ten reps.<br>The Readiness Program consists of two different power movements on eac of three different workouts per eek (see chart). There is also a variation for a two workout schedule. In the first two months three core lifts can actually be done in less than twenty minutes. All athl