JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?׸CeI=Oh|b:W)s!<U)SYarNw'R+IJ`cSMa khVjMͧu@=k  dA-t}< .Q>b_]K1'S,pR]NjU=*}FQO#4((CFEKLn0A+(i{)3&c7uyE'\,wou 268$*ґ-z:Dm3PI4ژ!*f}sWCo#"%†o G[Űz>c;N=WOku͌koi^9ů浅(VIccH= _SƧ3F(h#tF;Tٛ)%۸:yխmIPV[vT }kRug.U7M'lzVPWzA$sgp>v'|vUzjuE K"(Y S?k0A~]e4%-ǵtˢ̲HbsHɁ)aK_^chYX;}F:is8(]B;dz]ЬS `p28#Q]* $I{UES@jcL)i-0 ( ( cKQMҀ(O>x{EW } i] sÓHMyυ55J v_*S o˪Esm ЮpW~isp#+izP\] 10r4NyB3+mdszκ$HSphL=*ih(ɳ7n7vVRr"² ҵ$(rv#*t渷I:oTj ;pF8t}O&fR93֘J2@=r*DQڡTҁ!\E8p<b%皶CVqADR((RR ˠ9 N nݩ nIzzԲdc\CqY!cV:\+ރ65{jW:GM䇏sm:MoI!NNjmpR2Bz(x}7DJf!]MWW..pKJ(5+C]Ŵ(Sjk_jk%+x95zipe`r$&Ga )! .N1zһ NqQ;9HC+!'?Z<ҫ˟Ƥ% 緵_6 ㊸A?h EUA?JU>a)hQ@Q@G&1IL|@89d]eۋp ľ.RdkkP,6YOjչWR;Yr|ÒTD4MO!qQ<1+ B[zriO]|!YGR%; mPVGyLQE{bnUN{ sTC r`0py4QJIJHn*1 iHZ]~Rz(H%䃷$ (-#e between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&nbsp;&nbsp;</STRONG>This is done on a special machine called the Glute-Ham Developer.&nbsp; It strengthens the entire Hamstring muscle area from origin to insertion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in t