JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?J`Jvւ{F|UKHD~=NF\!ZM4+K\5nn ڙ.IRvw=L3"pH뚻%8k3!JBf=yiUsR=*W9QYk&Nj]Xep@I.\STU 40oCJ&Y[Zf2nCZi" 9"J ;MirrIXaBl;0xɤdKp yS"MԐ@3VVF vco$T9~WWuT Nކ{ <|`g:Ť>;U=3b95)=1K=*חRj9@Z0'wqѿ#fY)4A y>w#9VW=l:jy='QS`#z86ZⴸG) \s'kV"Nww H?i E8$vƬ\D,1ƥ\犄JE40yԢQ(V DP܂yAjճ)ݎhh.kU(sVySl*4gAF95AVuRUzYJpMK%sZpA261:[#̧F/f]-!Ԁr;UgԔ1Xr޲ܶ:UNrk"8/< BHuyJ:KBBMr֭Gnվ=a /Wzl]8Ijֵ{8E c\%LDp84CJI.Sn.{PHIh?Jmi#PzZҦ ?zQ2h,m"H\_z\LJ|Gio&M觝OojPTs]0I S GZR7*f_mJ&ڻ*MQD# jˌ}\\pT2C`:W4Qr{3 㓃R\FTP ,0LLmRI>ƪŒx#=is!9,WBfFV4i{݀h1trX7VK}}.a%Uc{p qZkgKU7 i÷R<0{S&Ƽ0$~IDč61Q5"_| ;OҼ߇.xU&sTMnwhQ_{i!F p ΒB@yITN5=bD!hlsJEfHfBb%|2 5U0xy"Sm$rOfIu6Avji]$g`E͹MsmxpFp)/޵$rr2;RO D==Oj6cHPI 6HmLdAT[S0`gKyO,/D&Ic8I;l88r .b2=ivFJw$2Y2sб4|A^; ocAsj8G>?NB2h"@nt kD0.G]ޫ*P"ly\lLOֺh-,KHq0,Cv,sM+NKck{Y@#pe;EU?:Yg_VҌZe(WҒ\:9u/5B"ިX}O]YNzhyF%RB ֍y4= 4#A=I>!# I.]*F?@ʅyAqֺh63&{hQ+XD$%i=bf%[,NKgtr\pNKc.Řފ\=λ:8تH=ye]|=Z{L#<CֲU7t`<5WdJFF}1[>uQ3F# HٷfW22|OB+ _A׫9=0XF9᱊J.% jK]JD˘wR`CVLfEwedS[/D-Th1*lLa5n{w[D_2 +sr63 jڛV9&wpI7sX jݿB@Ec 5= U86.m RǪYYYXmr0lN; } ,NO^vDJ z04{g=Gl*VeFA*Blol NF X0F}fe_䞂+ $y fFPB6fwn8=xt,iKꎐ62I,v (R##Xͭ8PBexMԚGR C8hR&kI ݈9ZxFm'qھ<^;;xVIqeOjlukĀަѴ!*Qګ@ ~lu:5]tZ4OMI_cڸ]Yc#s]~4 8 s5.7g#vOP}rʝ/sy2e +6If+5#$`xc Reە*Q}j(u$sZF܉Tԗ 7ˎ&edUgcX>NyR O5( $b5rA^i8_=̹L9 |gpPɗbJpkg'ˉa? &2KHub)BOc Whԣ?:G)tcGO_]!VtcOM%b$ &攪E\jk{4x#%h(4Aq#נp=LXI>}m]^Amެ39iBWvLsVWOYcrێ쁃e<_$W.B(1hiz#pC~VF7k6<|U.^ ttZZ2}+^I =,I-ghs?=jhϲoۄC*?j1 ܂z qm,5$`A&ۢ9ʻxCzsH= $=2z+h${GҦxc7hHLQ}@8=͵QfV]==qV:)kG,xl鿮1*u3$A[2[./&"0F+gRV|b߬*s Ҟod9žp7Sc6.wv]!<j} ⭥Vq]hz$BH`ZJ\z\/"#'cӵ86+$!|Or*q\cm'ù"`ӼZķ:.&܌8kpLA>O)NJ6?ce#=I1_dc챁ViFK gk3u)FxcsQyv\t;Q^+(=I^p+?k/z_ ,{_ZñV`wxKqdPn(Y՘ (BCw?]gn/ڒmqC95q:T?YJdq2xsbmbE^oW:%6yR?zv$zQ@ %'痯YX!kX Ԋ)Iw",ҫ9It is now in-season and we concentrate on one body part a day. The players have five days to get four workouts. The four workouts are: Shoulders, Legs, Chest/Back and Arm/Elbow. The elbow in the pro-game has become an injury prone area.<br>SHOULDERS: We do an Upright Row with a 5-foot bar, Cleans, Snatch, Snatch Pulls, and Dumbbell Shoulder ISO's. We try to isolate the three heads of the delts. The front, side and back. The most neglected area, I feel, is the rear deltoid for the shoulders. We also do shoulder shrugs with a 7-foot bar. We use all free weights on our shoulder day.<br>All of our players do our program. They come from a variety of programs but we want to integrate them into our program as soon as possible.<br>Sometimes some of the older players need to have some adjustments. We do have alternatives. For example, we love squats but some players can't do them so we have a Smith Machine, The Bear, Front Squats, and Belt Squats.<br>There are guys who come in who don't make it. You must pay the price regardless of talent. If you are lazy and don't do it in the weight room, you will probably miss some things on the field,<br><br>LEGS: We do a Single Leg Press which gives us a unilateral movement. This is done as a warm-up for 4-8 reps. Then we Squat. I might say we get them to squat lower than most of them are used to, but I want them parallel. I want range of motion not weight. We also do Leg Curls and Extensions for 1-2 sets for 10-15 reps. The Glute Ham Raise is important and we add Lunges and Step-ups as a warm-up in the off-season.<br><br>CHEST/BACK: We do Bench Press, Incline Dumbbell Press, Dumbbell Flys and Back Pulls for the rear delts.<br><br>BICEPS/TRICEPS: We do Curls with a 7-foot bar. We do not use an EZ-Curl bar because I want to balance the elbow joint stress along with the Triceps and Biceps. We also use a Narrow Grip Bench Press, Dumbbell Triceps behind the head, Dips, if their shoulders can take it, and Tricep Pushdowns.<br>All of our In-Season workouts take between 20-30 minutes. Troy Aikman can do it in 15 minutes. I have noticed that guys at this level bust their butt. The game is more precise which makes it more physical. It is a violent game to be sure. I am just amazed about how many of our guys just p