JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================1K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Y3ip"cHtOٍc6J, uHxJŏMY)÷QО:pHVbeW2Ĩ#^LV8ZDYR:w9)u(洁aԮ.TBus/60=8xl.I-`̛UؒHk>^'D,+ˁwഞ%c8Wn.m"02o޸m.+==K˙d'lK+ sɶZױOk#<) cjqU&wZR $n>mPЊu-z"`'Pc`x8[QԭĂdU헑?Q%ZEO|^]]ٝydkG!#k6(TBQM~G-Mi5ʹىNJH(tu)O-{x'Ur׸I`8 HpJs8]Y_r45mGy.THM;1&黕 WQr>:ң7$ڪ chҺg;l*Jvds#~T^̎Bcڥm!{u#ҧo#G-,ÖVm6-&^H\!A#mgsM4 zZKkJZ-C%'GkS[:[\pe|B:Ry_.o3~>Ʋ5F4 8+OZuĮ5h+791l 9])Ao&kq s|O;?"f{v=Yb\ Is8A4p&<0^VOl(sym@gfk85!rar:`e-mq$қe*B`FuwYeG7ǪiZrO@dtvWֱGqoVl&Fq޺ 3em=L`Q4rIj4k=F$7qx(C_Em0_}_B4Q]pj GVXEMCH%xU_(ćSgol3T,/+:9SFb/Q]pproximately 40 percent of the power for sprinting and jumping comes from the glutes and 25 percent from the hamstrings.&nbsp; "It's imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise," says Poliquin.</P> <P>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings.&nbsp; This is not possible with the back extension benches found in most gyms.&nbsp; Says Poliquin, "The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces."</P> <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in the ha