JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================tK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?"5&4k3B=ѰFb Th 7Ґ1N) P"T1M\E4I曁JXcaޚŔ$ 2[hA ⋍+"iuX4rώޠTtw'"\kkCp6=+ -B) w1bNk565MGb?3p}YH 1[p4f6ԟg+1-IɳdPVE&ʃcûnI!3J)wCPX& `zp+l%,<'#G M GҠkkaƃ%/Fg/bKIlCS}Q+RWƬ~ b|cA58;Wm [MhLgHק\Oy$Fȥ(9N'*|H1\!=jb[֒$IPjME||&x@]Q"Sy`ڌ Gso]m߽3kռ?$֖ڿxvjqR{O??o^wʸCcZ)Õ&S:8?%Q; X7׿7FL|uxÖN `~,0*N3ΟmBV#HsO*QA*/qRk6=KRWF/VyK;i@R4n3]G?١vc MHqZrǹ9ךks*7N;koi3rWqI%v/g[ݧaʀCب"7E.?W h8RRz~WaK'Ua? J\2Ya'ImŎBIϥ.ͤ*JlK%Kp\XC4fkYn޳Y9IY~v~|P޹p%Iӷ:7[w Տ7r fܱ|EƱm Core Lifts are the "Big" exercises which work 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