JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?PrYO= L#ӿW8g@I ž"M qٍskrex F{sigx p '5gY3;!,xtP{ FܝMJu:ַM/LR=JPOiAssK?#֓ẃץ4u=hI>c6?&@ f\]:OPH*l#|6&O>ic3EyuyU pCTXp@]^yٳDϜx?Cڹ9Z(ʦ> 1K\WbY=:ebAb6 9$H'S0u-<#>Vry ¨&OJFܙ~4H0URX9&\յK bYXgjUTq7a${3 U^{9F@:WckP\O0DΥUa( I\1JgIt8LњVB&eQ:U[#Ďxku1e\IoރIҒO XG+0XAMsOyg5']V׭SMh+tcȨ%$ ~U+7z-lPX#eRA9=+}3an0DE xQQ^4nB=K}kĺ@&Ej/_mXz}fW<5V`y0\x=z1ftZƍM`˽d#+Daxks]$C''ۥfpmсCYiW %: [k+IȠjWm7PEgtRs54UϔN0Rvqui {Q|$p1M[0l4D ?C^#zRPDX`K88SIb=)4\C ,29ung' #yNOO{psPdFcO?+д-d ؀1MrV%1 V6[7sԮFʰqJJY9)$6ڻ'ad9SC]otx7:͹~bȒ)MݾwQl ]/"Q{\CjL#,q<ֲ$sݱ@ sֳxFspAҧwĹ fV$qPTK8F'is1=d'[[m$*8QRn̽RL724RƧ%}.fB$ U帋m:2-*HV9 ^Tx# ZKYn:U7t$1yqy抑+-@TِtD ]PR{k9SaNmGJ.788>Nhqvg>mheW唒3RG-8bc1<"M&=8le#xײ޿,眜gWe6;x'"e)r0=Vd#9aXuϯjB+"܂{~.BƂ3ӧ5i ?Ky$׼ &4'T~ֱ3Έ,h{(hpJS *9=$!q(PCzԀڡ_o][ 61ӚntK,*_u7ۅhdz6mzV}~1裕07]s[ aT09#ֹxԚip= @9b'pH)&6$70UOQBUuǯ֩~p4®;UސԀT [T~<Z&1YtyQXҼ`#\V0ži3S*%}GJ  Y1 ~a^bZgC^dL #o AsR;cNGsL39۽<*i i/_zbHc<ފwŵ=T !}va}vuCqdۜ=v9͕6:-M>ORާG]IMS=֥_dpz V`<3cN zЈtۄܯA}k~#tKu~^l#?Zl'ҧҬVm#u'U:1]RdOÞ}Pݐ4Xmse~>%OcpGc$-zжt> K;\\)U$3`ܨE ֆ4HH`Ri f=(QO^2?FzSf8'E@ފ,but, in fact, he did not really know correct technique. <br><br><br>MISTAKE #2<br><br>Bill worked out in a public fitness gym. There were no teammates, no strength coach, no coach or no one around to help him do it right. Bill was on his own. Personal trainers at gyms are not likely to know how to Box Squat.<br><br>MISTAKE #3<br><br> Bill stated,  I used a padded bench, one that is used for multi-uses like dumbbell work. When I sat on the bench my legs were parallel. Bill should have used our BFS Squat Box. Athletes should do their first Box Squats at a height that is two inches above parallel. A parallel position on a bench is much more difficult to control and tougher to keep the lower back locked in properly.(See Figures #1, #2 and #3) BFS has a variety of different height boxes that can be adjusted to every three-fourths of an inch. Getting the right height on your box is critical in preventing potential injuries.<br><br>MISTAKE #4<br><br>Bill combined programs. He used a university s set-rep system and then used a BFS lift. Coaches who combine programs are almost always less successful. Bill should have used the BFS system which calls for less sets and less reps than he was doing(5 X 10). The most we ever do is 5 X 5 reps. A college male athlete would almost always warm-up with 225 not 185. Perhaps this is getting a little picky but if you are going to do a program, I feel you should do it exactly for at least a cycle before you start to tinker. You have the luxury of many years of BFS tinkering. The chances that you can come up with something better in doing our lift is slim because we have, in all likelihood, thought out your scenario thoroughly. <br><br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight,