JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)===================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? udvC'' H,?\פ[dX^2=;Q j+8;W-qoqج9$W 0A88'^[6sl|F`wFu]?Av1ȖӣF3|k{1s+kTiws?0UOιc~*A;9<;/#oLK5 SjWv^g47H3BKD$z׊ku%v,U-p_({M-unH%͸yVe<'qdZJK;F6(3mphvKXT[*)C$ Mf֦6/q!<zgһm$iEFN}0 Đ}0$m`wuSlEڒFw(xsO)>؊(r0I:u]ɌH~\?jk*~Qj$е f`H\ в1;1wmZ)ٵ8ǹ$w{)'ɞ饌*,՛[J-Eq UFqYpzܜ2R wf;ѭ"=Ĥc''ٗfp,>QTFWO9-iKX8fp<^^X0Ny?)8''QzC{ڬ%*;·Υcsb$0C} mJ)c6(c#uEᩜiv.;sW2N45 MH" `OTBKBNm]lIl2?;d AͅOB<6wi!V{'aeTF9{sڈt*UH75];R- e]s+r'^<7$j]YJ@zup-Wen_uc)I]&S}sNT.QqӃt:vpHcPvƥ\нĎ 0l4b03r ZYOQiKeuE@cԒkbv<Im ;XjeieY^HD_7MBJXj<~eeg nGlJ 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 practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometrics can bridge the gap betwe