JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================^K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?焎і+Ӣ0whVl8=y/ f &08ө[|L{Vn-flm,ni7!:z"4(@*kl(w:Ud_Yބ_{il@kdo?- ᔃ5ys.>R.%s7O l!n@=Ȕ/1mJ eh ,:ZkΚ=, {WBrd]m.4XE~o1-XN M9/TP[kw, {([Tyn8}2(@eu Y!auf|>$ъ[.0ɺ\-;*'9,p* tǸoz};ELnsOpbAY櫖㋱/f9RpWZ7Ta׮öֶDD(13sd=Lح7F>F[+l#T\'rځY\ :[ ^4.3˒ F=:"TO[3lk3SP[[eqQ1|z2V\-lBn38}+HA d»ONk;L1c}+xm\<1JVm;1agFP dsyƫ2ȶ1\`?dY^5`7 ϋG)7ᦔ]&_۬>ҭtW5`0AG Wt3֢LҔ_2lu5Xd$T/)k!=3+[{]>YBsx艛m\kzoo l|:,24QhCWڢSK{Ym_ݗ&~ ~"@XGp,qKgdޥr7CRX*rҤ|\FFOj[;Ft#~Fr#ir^OlٔϘ9֒ nd}J靂!$d|24Hcr1ޒWv*h:44I.WGic$Xٴ^+gF /O+Ϥҋqw4MXm[[𖿧_݄႐0kyc*HI皱,.O|v)sN ? the upper thigh: the Biceps Femoris, the Semitendinosus and the Semimembranosus.&nbsp; The following six exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do these exercises all year long with great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of str