JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?$eL`@<~_[K{j\rdTZm1ݽbPpGQ$HfAAFA#=sktzl9`VA?Iy=m18KaȜs5+ \UvRI,'z>#K+31w.q%qZJn'Hzn$~nϯEMAV|=h$ꞈ@8!N@V|Hɨ_5+U[)2J G5 o'"kzn%IebX?GglO#*wI $c_<:v\T *2?lOSM9؅=A4N' Ԏ&:W;3XEl *rw%0ETE*qiйXOC:Ԧ[.cb|y=b7]xM fk`r1:y&h &b0Ij+ݴqW_D%ܕsT^H6X\\ Mf}.g,X0 77_<8uO'´vb[i-X}2?U V0?s+>s<˃kPo6R.8?5иƃbQJV[2Qd6=D%X<`\Ϋ]^kp;ӓU[[wcNp9$qu#>aI%뾽v:(P1~5O?H(;E$A^iosfR-(r$u\lq$zU{%m"`3ӊ;H8nƹu6HNLXX6⨻֥վIbT$7_ڃ[b$$N6bRnx L篽_gl|-#'VsG0ڰYep3<;yYuw"vٴ68'R& dg;֫t5y 1m|5ZTƍRNy]>yw_orr<zi h2hk+.mBm^ہ'=ك,k!'5l1:=qfg۾t;"Pv?Ug$ O>لV`[T*P=Uek1ksFynN '9c-so$nlϧzZ&K\AlMzיXx#cQMUI-0w0p-6͔ydB=H?JI"6M2-Hb8?ʷ%+_9yPpNjdybxpQ2>)JP?֊G4RqEܫxMod3sWn]ilc;SAg'%%Z%~#ʺlWRO!2;C|zt+"緡SỄ8easץyG$ѳ)+&Gz)d?sYHH9#͐P'#l|F~uV{ Rvt'1x+F mpA?(i[wvKYc$d 5vöZQIO?Q[:HPoք3*v$0Au \_'HXISk*M/qFx1W@"^cIӇcz=ei0iN^ϗv?p>5Q 8 J<nlkW$&3v(4tz*c$gc48սH)}6EXyL,hJᵒM?29|Бp;QZ_aZCÂ8oRa|k3$y$w][s;+|^&+Z_ @ב^18&ɍ=]˪>_}ɸNUG(sRg6hݪn4ɠb;#O*^qOJ Һvʫ; B߰e-_-fYaM$=NeM>pi[8^혙8?Ll rG$ެ-XxOxmI=+F(듇FDH1_|R8"N7`N}QwBXLw *ѐp;֧VWbwTH啌I!>MtR/ L2x2oŝ)\+ fUa_x?ε_:9,hJ.ugFsMn|xžSJEFyb:VwBV2:5h<:$Nz^h%)##&7?s2^OʸL39MhymcÐmRd_1פ:83\n\xѵ$xq)tֻqleyDYԋʋV Lq=tӜFp;Tl@tIU,3$vmɬMRmbϝ?l?Z. ,7+hjI\/cjZ䤻z8p6>d'PztU(+'dr8b Y ƍg Ⱔ$f8nO~- MWPXŤCj!\IpU*^1Z!^ ǮW&@qPߝiKb*oq r;A .x0Mc,J= hM mQD?*Bms-dt&.mہ2}A1;^]9UoN:UPF 9#3T&_䴰dL8([KTǪ{%ܯ{%wBjZIYF|~r)$u+$jA-7r&fO;2Bl &c`9 2x5ib6nviFRFIr[9'=:QGzq5ck4;XlG_vIUQt/s՝>hl8(:4 D>9&Ird$1~FF?tF7R$s֭!F~W>[`pOsOA RFVhBzݗgAەC\Ղ#RNccҺT' "U$s!a~OƓ֦ŐAZ}o1 z5m(jyRPktncKo9xʘ8#Cv[޵&kYx#g7u&cs*w|)aܠ.ǩ+cDs\Ƅ4LM.(U EWh.- EithV"Bg+5w$v2e]\KpF#Ju tÓGRKMe{-V AF]م9V^ # zU %`*7mHq+}krr?O ȸhr)0lήfP v ەW& AN*ք+֜"l[f"7Px=k=0ais""㹅>1~aT+uͅקޑ9M+'Tr0P$J}=InPAqV}Õ;~pǑӸF*,PiR$B'9W;r;lz2HLjJp:ҹ[Rxx?8@ɔbQF1F{2 )dGqLMz0r}{с<2F:#׽U{l9Wһ9`eè>_S`ns7FTYz´/<¼L/"gNN 'xئ9#9:U`f^T@p:qQY$m4`D b9CK$[8ćxj]HXژasC3yz+[was not convinced that the coaches judged a Parallel Squat the same way I do. I asked them to judge four of my squats. On the first I purposely went 4-inches high. They said,  Way high Coach Shepard. <br>Next, I went two inches high. They said,  Still to high, coach. For the third squat, I went just a half inch high. Again the responded correctly,  Coach Shepard it was close but we wouldn't count it. <br>Finally, on the fourth squat, I went a half inch below parallel. It was unanimous. They passed the fourth but only the fourth attempt. I had to be sure because so many say they squat a bunch but then when I watch, they are not even close to parallel. So, readers, I am reasonably sure that Rob Riti's 1,000-pound Parallel Squat was indeed parallel. <br>Rob remembered,  The 1000-pound Squat was my goal. Coach Sommer and I sat down and discussed it and thought it was realistic. That day my friends and team were all here. The bar was bending and it was a challenge just to hold the weight on my shoulders. It seemed like it took forever to get it up. I felt a great deal of pride after I made it. It was a tremendous feeling to accomplish that goal. I probably will never go that heavy again. I took a couple of weeks just to fully recover. <br>Coach Sommer keeps strength records for every position. Rob holds es 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.printouts for each athlete, parents and/or grading purposes.<br><br><br><br>THINK ABOUT IT. <br>UNIFICATION MAKES SENSE!<br><br>All sports, in both boys and girls teams, will do the same program. Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includes some speed and plyometric drills. Everyo