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zi|rzJF~`d_RXdSӌw, VH S*:Q3\?ҥN>HdKm]{R eeRpjMǍ G!bf HC[lK qT c"J桚m'TN 7#۸jLcҮF6z9[(nrڴatČ~5@(xyOhb ح ғKpLL@Q޻=+Z^lSc~k.-$R?N@OZ͛N/o #gyຐW(@yWi0t22cd$oGbao'p^ہ mgPzq<ARQ|ݫGAQKkyE:¸29pÓ)$g;8 AoƜEpT>9XF![wӱ yZ4/IQސ"O=/婕F@2PJ*A簠 ΛFlL̈Ȥ4mF;PxCV$y)g$6`'o*E)AOC};@6 d 9-H}KHʃEY7U@n $;r=i| ,14`EmC|sGL^x#&^recHta8PM27":`AJ2-KEt}BHcO+I7#eOX,l9zP@`{~_ +`&No* LdI94PTK!mJMCHhYUJiVҩMYd{r q#iĪH`rݪQb( O$\F~ltjbubzf#hn:|41GJ)DᅆYi X׊%Hderv$rH UyxgqNmcfi Tr1nr2isHIc;]SPd|Yq"I{jU9^H.r1@He 玕/qNU&5*3Mlh1N Ҝ%nJf,%1J26`cp!<昲]=]XR7# ~T;jy 'ҥmZ [$~"4q.wޑ%lҁ23m`Xuϥ4?> up# ǀ{Tʓ^ҌobWv.(̌63JN;ӌX;w1c)Kw8\=3R'QVu H.K{eG r(1t#J! z_Jax$w!1`PRƦqS[ @ƶp3hO@j̟q&yʫҐTfbsT;Tkq@N1Қb#$s}qąYCJz˳)ӡh&?Jdr45)i LrZAhԱDd}q5)qQK}(U.ҫmP ^-֦ 4<z21MabHnc~8cSڤG3q֬L?vǾ()$^xBzkSw?ZN #-V8@©\5b4.*tUs*LPFzsҕ~S$dT8Nb?[@(s3ҒritU%r S[qzd2#g'򣜓~I)Bө@_pG5@~(=3քc3H30&`3R֒hȘHTQr]ݩxQ@'B1E rtion.&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; You can do up to 25 reps on this exercise with good results.&nbsp; This is more important than Leg Curls for the Hamstrings.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process.&nbsp; The bottom line?&nbsp; If yo