JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================:K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? KD};YQR*35vM )w~}M 8 9(#kH2)ҝw<9:@^ҴX>M<= ]M<  h?(޸OD-ICb&10}öQO̦N8jo Zp%@`}s]S qGpS\L\t5ȹmH#ra)ˌdNJ0*mPOC@Y:[%rJ99\Yj{,@sϽd/)=R-Sb;K8ڢ g?֥њGԁ Rs)#}+q1tkSw~XiֺķʱO5+nݘ0apOl ?kRn0<סm؆>m?*4}i-8%N$^G:PLtag Uo\k0,Vq9'lG" u+[v@ڽ@\E~hN=xKZO+i7,q>De@?jߋ}6;O-/d5v~ MN,m3p;wOw9mn!7h-ʑ; =+}JHa8"6A6y'jW { *p1heڍ.0.SbEs:حRkJF QlnW\,Y۰h=}+4I/m0; 'oKk@pޫ:އ,ɑxiڃP krr;=*_"(V=ArsRPO\'Jkz4\:{@jg㷹Y`d%{07V3^ݼFʷ*@/tuWlߺFhhcqSWE;H̉ ӷZ4 Ɠ88c،z؀x ]P>inSk%HDGrA=? &hkVݻ; [P_Ʃ=Ԋfa!4/dWqyMu:DQI#E@x^渘ؼ=Bs%sQ@DEo$mDWrAmfkؙ 1V}gm G|Pt for developing athletic potential. Core Lifts are the "Big" exercises which work more than one muscle group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal pract