JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================3K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? G1LHwX~Fve1{y ׵u>+S,nu#6NZӬY,|oCEE-Y鷹菺6R8޹?1k A"mhF|^8+lw=%oX`}:SRm#:P8楴촐EO=+ EVWIs\ṻKi]ܒk!9.aUJg;",N8JOcbgI'Ҥ-%[ߐ2?⫭zޣ6RϘKҲK+^[8HD:ƤFGR7c*I퍽9]}Oyw֘$caבzOk!ŴYCJ͇)c+h2,pP{V^~Si前fQGӐ:VncEs򇘭gknm*w_=Gx!Cv9WAαذl^|7fjRlسH͸ kd4W&+Fx>&T׈vvG鰦Q\`$5 D8HFЖs^oBunA ׭Z3vy tF;<*#Fn)p+v7Ig#\IŲe8V,'*>Ԅu>*E'(rNT5 -yDѬp>یČ\( kyɭ4{[W,$:4Mv;5İ7[UR3]u580ZS >yu BՀ:p3YZĢm 9OJ]l]湦$f7 X(\XF-“_/[?^=ݴn׾}jcrײP6X_j*p9leS!" i˳61 Ҋ)բKġQ@3Knͭǖnw) k&WV#8(Lfׄɥ*N9= VbTgyEG and he says that approximately 40 percent of the power for sprinting and jumping comes from the glutes and 25 percent from the hamstrings.  It s imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise, says Poliquin.<br>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings. This is not possible with the back extension benches found in most gyms. Says Poliquin,  The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athlete