JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)===================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?槰բˈ. q٫ɧL&wP+~PƑmw,+=tem8\-I*!vgR{7_gu;X) ֪~-]wl,ʢ,N]Xw#MQY2Ȓ"9V2H?PȽūE*2[| 紐_9>>,%3%ҿq۱i$;a$f=֏y$HRxXhG[y$pR^ɵdlO0މPcx@"[ y]sC%ٖ6'݌ސP8Z@{uc%.q#1yWc0jmhЊң"PpGRGs+n$IJÁw+%0ڲRe}gU:x Cn8nl{k;Ic#W9t[ھ2Kp0dSOkiEXe^I''D- {#$L`H ,}@?&it[X Z |$B9'>aǭ6p\1U|g:lMV;!2DDn z3s핯E哾_ljnֹ {"kAoͳZW~$z}kkwj*.vnvfy#Ao >͡yt7Eo*r}rVV:᷶/@'hמ} RK[kYZ!q9duKf,2"8>ՓaR;4b8@kٷgu9:Gkz;8䛟9Tpp}zWM[Q GՖM:bayP2O.Lq@,K''噻rbqgVϴd%~Z~$XmlJ0Kp8vGЩ00:]$hwײZ*Ei2޼2g$\)wv3m&1޽jdcIrzQVM$u8l̋+zu=ұrVҵ4f}gY̲I-rQq>궗v ~5$8EBU!YnI?kwFtrfI-o]p{HHU\sՍHxUvx >SQVk2\H&CSL-)ERэ+sɴ\xx'UarƧqcar*G=?a\7KזiLwޜ֎} K=y#ʳ8Yy֒L$'L[d;qU+̑oVf<inl#:FqY5jmFLbR zqU(&aZ2\z^ PGFYPC5j7IvCSƲ uo ջm:1)2:QR]Q)Ib37xEʍ8the 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 stretching and strengthening the Hamstr