JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?U@R0,'5]UO(;A=GkQN))0ɥ=)zUSVCHR1PQ*)sQҔc5jsZ)Aj(E5,4f( {W5aTa[Ҝ*>iiBJxCUq1wSfwWP"adt`~yUX ԏ /޹}W[8Or?iX<6*HRmooH Dig.Všܽ ˸R6S~=ƌ\Ӏ'R))īVW:0sHāP99 1Ȫ25]cTd5dQJ/@hCҞ,:Uo5Ô좏V;F(abJ>=*|SÔ@j_(sS.H #%Q0qݲxMўkڡvB7l~us**3PU%+ ;U\~ x @xIol!vAQ@wJ:trR8ע 㰬v-MxfT;NV57fv!;mI죙Jalm56.RBaVJEWpVd*qZʧӥ&Q~;K!dc@jewG t$Anl@: i+SN±(tsYźa.┰5_qql9}'pkJ3 uh&VR(e(hZe̷V㪒+FħqaYp=3Y;9j;']"p3FT9k*rM&rs[3񕂏9Z0K\g?^[Y^-^}qޡ~P 8Ed㞽6}/i_xL?y&Ig85HV+GHX+?=Y|Ǐ ~nySvCO;_w`* [i1byc_Yvq2,3쇁wǥ]iZ2Vwsm3 ?K95/W*Ѽ̨O"؟S].Q-Yq#`H|St$ۑ@i)JSW%4RmhJFMS I ۓNJwȧo!T;n㞴*GSbLU/qZ(l,r³KIoܴ$ lS +Y#bB*mf <+@:5slȪ0c k;YԛSFHcfv#<eΖլZcW$㰡Wa`xT`9i26 G 7LEFWKp⊓@F91^ؑ⫵ymdHW{iuLG9-JlWv;O%ݍْyJw͘~Tl\s-mY_` ϒs"g`j1'Z5iS&B7Ov@*r1@㲶y`8HOo֓LP:a[N; 5p3- ]Fw[1:ܡNTDRqoq09#c=)Xژc$qPB~P?[w);ql$t`rq㯵jG:cV)#~үֶe9994OSҙ6CQl z"}>hR7ts)1Îv3w4@U֣l૮Wj%v8ǭNxcPI Ĩc ʘ P)=j\ZEv!~V|p)J劦9ZjQzP@$dA)#ޖdTz5$ri턟SJ P mnm4ĂB=j֞L| )LCCvQInXޝ4r@*ڗgR8 AVju5ڦh |$:r2=Zܢn`Fk@9힅iүQ|>Fy;=a.B\OʎORUUMJ,2JT&٤y#yA;Vƻ T jÚv`bN s9vUSq1z ʽ=R!ڸ c`9bAR7{Ҕ>K N]`bb! 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()$^xBzkSw?ZN #-V8@:P{JqYG&ʦ{ (9n¨]]jf M;x(TF|OZQ&u§ E_*ivӣrAѻq% 7GU&<$d'< ONKaj0QBέxygrPHϻy枤kHEEY꺳dEA-j*,hyDyatQEcvU:|P|hW`?E/fPH|; ( f9O*tQE` wP}qSy4y{Ҋ(w;482|EUL.GlQERlDw1<9c(v1yI4YER|T$|E]g=U!GSQLF Ib?QEas~?`xoįhL1}`S2Clj &f[ vOLHmWx |`=5=mX~ah< s$} ]gئ^YˤR3fu].)9nS'|w&<"Ȁ*I*4Qe::z 0ʼnbw0A`M\>?Ox0m\$9T7GSb 8rEXv+ʔ.87 q%AeS@caAs ԓs Ant=mj/9Ɨ`6BI {5:YˎXI`X{5>aٍ,(R ڲ VKvΊD+y=`< Ii-vUVx2yDfCl`eX+–O4ļ1w{Y؟MiD4$Uqo 8*èW&/7:^̣pjkOskn>)pm`}ϛ VJͭsEn;rYyCI|̓HcB!چ^K<Tqf+X|K\&k^%P~q#X²Hzfc>oܵH27ԝA@mn[w?iMtk`H$jMtXƨx*If.~lmacoHZڎ OGŔ^t$m~M6*Srxw19~/~hɶӳԜdyJK&ƚ^S64oJ[tym+UrݽF\D 4oTx.d;UEE9@I*B n'B{kƌBUKm. +ehnNּ8W7[ PGYj_I^5$pbtZőɢQw[u񨹎#Sm1@Jֺ0^ (V/擻|Bp*޲rH?eI!m{(9ZPNG)*Fti%?QvDٕT+j~e3O؈P}DZڙ,/ÇzYKFn:;illZi?4*;mY? ׌]@>){[IyP, pT1~ޤxkt`MMt:Sx+=`HK`ĝOi|X[ ٔu_jɵz~V( ^=EI_Pw&FVxi~4ka\j.0{Wlj@ufg{sʿ-C&h,kƸ_ߺ |u'&1QkBڪ56,lmMs qۦ6e zu m k۲{$d옗s  4p9|eNFe_Wku\iVxu$lkv:F =\O٫Zf _>S#lMڦmXGddHl 5WSFڣ~[oi :!(m4{뺟?Í1(&CCޏjNn ,gk GAu6>j ufmsAq{`CFପ^ "H]٧{T9rˎ.@wEs";w$+=Ϳ1ڿYA Q;"nUf6Qb.pu iL:eF&I>" ,kΖ㐬=K<.]Kd&ޮWtB-jy <=5uR^$AZh{=w4 M_$rx.}yf砓/JņbȽHq2|9Sp͙<0 ֐ };ʤy+)՚BݬTGը2?˾w.A<TMw(mU/7)20fwR%1y&GXDPI-g`|h^}W›5 +l?e'2|y#0; :5N]DRl;Fչ( O M[̠t_M D魣WY HT"S`wrpd] w/0HfUH{ޢB4"bOǏbL,UnGVB̎V|<|X!S~UFBK*UΧeBuc[QIF L~h+}MS6DyggyqҼY8[/EBOi 3XvTwcguaBb3Vz2@CGۉe/1Ȳ'V]Cd!au*׸=Ub;梘}{<uw7뫀JmH#Fh"\]7Zi$:^+|5a6t҆k 6%h['h!;ZMCP,,ǣZ:i 7I nHƄ$kcpV_9ȕWJx&3ϱ=(LtNYHڭfK2m,f&86nj]>>ldDzbqؼ= #wjաӫP[P[5+$j Xdz香0 +~/=|w56d? L $S_*n{cڦR߁:V  fk O^wX۵X==4" nd0:8V @KwXQJqE$,kFq<~i[~M1&PTmp\ޅjiŏ$i}@`TkiދK_RHԟ9oWR)pÏK;GQGSww;3wOGM?{uSw{I?R^Ç;>w'/}W3cW|{V7{_?}84:x~ƿrs four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat the whole purpose. Same thing with the BFS Straight-Leg Dead Lift. If you bend the knees, you defeat the purpose. Go as deep as you possibly can (see Figure Five). You can even pause at the bottom before coming back up. Always remain slow and controlled. It is not uncommon to see the hamstrings shake. This is good. It is