JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?)F:RllTb׊C|*ENjTRO8:'4vtFaݒyv( ~ָ1XR3|ҘG:V.3Z9;\Q,DZEy"Em 2nQ"ڧ)TRx5'2ŷ*h:>]׌Em 3EFIt#hOq/MUqpzbby|E&I pA2ϵrZR_~v;D7+X" mQZkXda(ï4?)R)GF# ?:h8<cQ`)3)vVa/6TghɢNɲ๤emF}a$2XB)W;єU!{BWy_qWX\ֈqȩ0pyB)ItJp:֗woQGZNytTzQHdax4hVlwbgB_Pޤ|67\؆ `P'df0g޲Ts/O@{fʟ&LV}UBXzLe5eҩȿ.\j!FϞLg>+ )fc2iATA*EOBL)nqU?ήP QP0ՙ?ʫ+єc4/4}@gaM R'𦑎hLM8iVC 4}c9nsIh$ִ\*:u w%2*ZYe\,*’ r}B+fu0?k;wq*f8?ηRM]?y\stdŚtǷvzScmsn렵fݴc`S8pVܤ8xNQj4Ð3PHvTw:Tr(-LD43\Tdtf9óaGa?:aL Zr;T(:52tn/P*g\/K݊I݌{Vv9+Y\tk'"ӟ-IpV4Py镖v"H*Sמj{78隭 ?1܌:G-|KɉtwW`sjh#5zc__\;KiVUIHȫ:I^Jbatz^ΰHZw jݤmUj\ 6F=ƾ z&$ÐucJTjM}3]MliT}YnM5qXc *'AMܨGHo+TXR1X~AX[ WL RIF R\^G SɨDLF"51+X) ى2}MtiOAs I˂5%葮:D!z\wɃSUBGN)y=rO #.޼bp;A:ȧ tַs ڹSӊ 5]ntPΊV8NAVq/8"lHpVz毒3xDJwQ"TNz+vϥv0鶰* |—-ށst|`xtA2J>r+{{xU/N%w*Rհ|U" -2NL)@d9;U p;*u#a nR!6.ӌf\{UVr՛Y!51lcO5nWU)bzt&[8tKAⱴxqEoʁ rbez8~Q4Php] ZW<cw:VԫypH-ې fE ޥ145]ExIԭ{HmQoY9H7pW9'Xz򐇧[QʕA^޵˸R8β$SCG&OyO[jpbre$bIK|ة@ܵvB:cs8 FRԉ= 6HNU ƦU{]4uÿ eicLV^~#=F3EIv~1j:.8(DN1=z~01Z | LҞ#i1T Tn;@aM\rRwkUKRGzH5u*ZH:0zF[d,MX.GNFM)C 89ݬΫ-^x攤QcVg|3ִ@l2뎦KENsvA72pWE#$IWQ2'5^62C֫T5ddYV1Wgvz5h;j)+jr|͍ p$(P֎uFp)P)1L ҹLveUA6! 5\R2OR$'95ԚL UɩL\gS㋐huCj)=EN# r$`vJb8\w8'"+'+N;SR#zFT{Q]TC<1hz}i4zi:8N=j&ƤL)TiOn R7Q J@)8 'i}iZ|9~4H>ZWqɪ*̽G >MFl4`CҢIŒ*pZ~n/CDw2r} ;a<(Y[Q«kt#0dd (~lڥn>?*\D#LuJȲ§O BFS has made it easy with its videos, manuals, clinics and comprehensive computer programs. Think of it this way. How would you like to compete against a BFS school with a unified strength and conditioning program with the athletes and physical education students? Join us! We will help you every step of the way. Our job is to help you win and be injury free.sp; Either team could have come away the winner but on this day, Eden Prairie gave up the fewest points.</P> <P align=left>Congratulations go to both teams for the effort put forth and the never-give-up attitude that was displayed.&nbsp; Thanks again to Mike Grant, Steve Scultz and the rest of the staff for allowing me to play my song with such a great group of coaches and athletes.<BR><STRONG>Bob Rowbotham:<BR></STRONG><EM>Eden Prairie's BFS Clinician</EM></P>p; 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 b