JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================`" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?'BrDqy+=qqd7wJQplN'0H} {oMWyW :3z!6V-:6ctϵ]𨷽{vwy}6 3޷P QT_f{;Շ#ϟyњNvW\e܇ZݿNG9Kc.Xrxr+J_˂0qt:ך;(o-N}@vWx# 9 #؃tc]hN~VՄq1E붽87 xS εe Bơ~`8Z߱tdjm7Mscrv'֍?7Qo6 7=7rS8c.] $n8# A>wŋ}-vFds2 %vJ.+dzJ͉N;v#M*jwCK NzWUiVq-?USA\1l_P+eMV麌O3f1z~556]#T#f9`>i^ J0S9LN. [=? /J|},jFf&y޴!-R\FA!_7^uE}cE+Uv-#Qu%n|M{d}EXDlp(X˰9jE=˞AdUn C:ƞ ۔l]o4QwA\WM[:]ėnّz;4g [[mk [@˧ `Y `psjaKF9h#_,!!1]>dGU9nTpkʧoM3T|W5f9 D =k/N֭dPRNY(iDq]F\$XXIKȟg Y5sLnc>lǴn-|Mum}sr!ƈhns]hHʸd1Cz@x{O!.`;n$8DZo [x5 2ٌd'>٥o],"_Fb˩Ns5aI-ug"XHڲ 늟Q|Wʞ2 , sWb}MռYaֶ H9+Ht^+t?U}hwUGLpJ6.|R6guh7}=<'rH ޹5<7I8@>Y6嶕a|I,R(S9l$ρ#uMgx]nse U= 9iZD-$Et%]Y}ԬeԵ`5,J!'=Pmm(0SՖI1",,jy<][uL_2FS<uQo.fo"=pcH)5z|ыARud)}a $ o/''NuXbF6*A2?**q;L"'PF,ǷoKN4Q#:ry2AJd"Twu<+W5RY>u q]FlaA5k+Nyt#{sqja.a[4{/ Eϵ Pb˸֯3K6RY[7F3;}[kb")?2)!R巳s5u4 1Hf|~ aM{o+rʥzO\s\m Ö>|C߂nP֭|V-G qV9ESEi׍pdYBx֊յrn!>oď𢯚ht^c.tw3w޹].\;Odf[ku ӸDR64\=}-V;T:ߓ\Mٳ:/ _K}\v+d^2f3\s5޳<2B1ڜ͔6DTOPES[#R>κ#{hqʥCImg5c;χـbgfuɬI^ 1`>rNA>x*Q4wv&;m369n~dS~%}TqLno\B8$#FkFMM7v}[9Dw>a_P-,,4$-5ĮNX1Fd'%w6qi"9Eqn~3Z-{ *{ ʴQn%,ī _itE .>SRKYlL˞&׌ؼ~TƯOޗ#%J,1xnGJѐGͻ!nche^YjF9AUm'Icl,mu:)-'o^6J-VeԵYa3k}ozKK%ԊH3ʠ$c֨^7Wq{ kg,gzZ*݈|^7"NfYRzrj-9p:E?Dz\U Wci/!LӌsQ)Y4(ҼuʢHaw{W1A)>4JXg$[I[c"u2p҄j73O v'㠢Gu;"T99ǿZ+ʧ1bC! d|cuhse+8̠_JKOYb$({uˇ.fy$F*t9TwJ!銵hm0ĉc}C= -UČ SZyf)g(\t5sսڤ!>k"c^ kY0<0 !2IHFjE`ey[}?Jh.3RuӶæQxN20Fx;^ &M-vT(@ W[<}jq,nȯnon_$ڎt]@K.?ukðDZ1@誼``s"(tޡ$x u߶7a a k_D 6oId޸1¹$s^EcU<N"fVO+9d?1?N 57NK{yd%䃞3^E/dgxo>Dy6Sm6N@#=!|7B=Zh[찡v_0dJ^z{װ=8Mݔ44#SnkI>\'5zTfE%TSv`t?z7YK"q¿t.la;Y$:mxmV\#rW4WWSquats during the of-season. Your competition cannot. It means more gains in jumping and speed.<br>Some coaches erroneously think the Box Squat will compress the spine. Nothin could be further from the truth. The Box Squat will give you a huge advantage over your competition. The beauty of it all is that probably only one out of three or four football opponents will also do Box Squats. Even less in other sports. So, go for it.<br><br>The Hex Bar Deadlift: <br> <br>The Hex Bar is an improved version of the Trap Bar. It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer. Baseball players must Parallel Squat and Power Clean to develop their maximum power. If baseball players were to really get after these two lifts and do them correctly, you'd have to do one of two things. Either move the fences back another 50 feet or get used to football-like scores.<br>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.<br>GET STARTED NOW!<br><br>The best time to start is now. Junior High is a perfect time to start. Get on the BFS Readiness Program. We have the Total Program Book, Readiness Workout Cards, a Readiness Video an