JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================o" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?i=)-d/omIj2-ߣgpW0i=m4 xcK"ǷX3cykFk*^F8wѠ<b0;%gI +/szDLᏧZKFbHw44"eS$;W==6ݑ]l%=*;̨鱁THמ II5YsS[D}`衧} z}+HCk634FTFzKFU^5 m9bsN'c)m*:q]0OK#j8{`h'C= $ X8^08@)8' $EᏍĨpr OC$)ёNJ{QB =Mn2[)hæx$t>bf$Q!P@#x&G-ܮF2FOLqmpA$:QJ-ʺlŏ$-b>sqOYD HVH®S'ڄ /.BBgxҋ#(LR p%`,>lqOYht<-2nRM<» mx٥Ԓ)xYIp j^ZlVhyZ[&uf  ҔIʗvyI qGZi'vgh i4`Uk%L33i]T*p̷rb 8;Lw%F+s5d9ѵ弒N~^JR Gp>_uRAf<$g/$ A]PrzJ+bq C:T Dwu'JT3µde2F8֊]/i`+`*)&eޥ(wA%m 1Sc8`xlt\[k\ gz pdӴ@-v/J˱C۟tҔ-cJ9-IE1`XGY r~!)qj+8 U_^6SҳRZxqJ.e6rzWAykKLy![}`n_5ZQ_h>"w),a~i=S·6nZ) ROA:0>dhڶ} <VAyF>cʸlzQSZY@Kf%O_\ n?Zx3fܶO51,pp=jƥ `rzEʐ?FX3kӭIv(>Yc6>6$wۻ챎8F>%͐[[Jw.d\TI'qrGIA-s0Vt^֌^ e=6`=2JVya*kSU<᛹+4Nhv۝ ܀0*E]IW, G̸hQ fT8Ju2 :^O 1c{ĺr\ZZ) gS+A W-M1Q=>aZXGF }sxIUc,Caw9־_Ži Veus{ޗŵw]/.sWx}V8\jsC4$aN|vl_(A@ω*{M) YAϐA_h:K e'B8?p>-&sIv`cU-PNpI2\rI滏 G5}:Q*_9}sҳxR]v[m>0A`> N׾Z.^h.63KWvz-Ԧű7bm˞~s}mg`;?Si~$X$Q] 9k5ߛ(Hc?ǷO*zl z8XCpY^ס|FYyq  wԓ^yqyiY_[Ms0e͂1X i#|AAQ^kIZ"?m#p5RHNjGlƐ.Ú,WVkR啺ũǤFIm-(VO^YJ)ٕ bLd'Ǚ &rG$@})*KcI =nsh[y;+?Zx4&yegcgJR$O}̌cH#qYԵ$UIo bg;X#Xc;;Q#>WrJ>WlrOl*/[W⺻uM"(v':B񛆨݆1`rx,g^?*.i)杄^9NTz-6I{[ȧهb=6KF*Zr1%c'UZՆ=nw w]槡:ͪ<2; %y?̷u F.F^h cFO wfQ庎{|FI ~AoXز/c2y29ʚx/ D!N*GcT5dұ~$ׯ/#H |>ѥbI+qax+$i#\'4" lEq[ ddzt?s(nm;Y#A"jIAWh=+v v2 g-=JrU{8Iuֺ*{P!Fo\ⶵ-|=D. ~ݦ,<=I#evR{#[\\3Df3ztWG"m9=MtڴRA /'1qwz#עr]Q:K GG7ZfK4'qnJu5 u ,Jja^5i BU9=W;ᯇگmgs'TA^HɥrtxLkŢIc~5Ū 塹7wadЪ9 5MJGYO5kՎͻ s/;7}_F9h(Āt>=kTX͕#CgiIѮl|9 R5זwH*O72ش{<]d{.W U xRDmI 8X|W+ XkXY7sVt"?s*i$3.RDvzt[M3oeãް5_h:^V67E}~؛O [Cu^tv8A9+JU +#ψӔi#ǼC; Gyg#Oi}2B+Ҵ_"IH0  K[ 2oڣ$zخ؋e} αd'@ uZM>um ʞVy7Z6mrַڝ5ݥ~Tx?WD$׻gQqŊks|qո"8Q5f=$ޣNkhYZO46Kq(׋BK=S~LgiBqPvF?51B<*p: PJwH7Gh2 6w(\{*58zy7h6r8"13X#KǼ ipMh5Q#9ǭqW?bd0!NkjTlq8vvyl{f5 (y%yZԦe+epmoF؜ґʏP:k+ ;},m.fY<38ps늷aH3sm4@uvڍD2@jYsPBrjܽIVzWk;INGN?Jth~u,{Ux.[wYզ} R4c<Ϋ⊊F3Ebntage over your competition. The beauty of it all is that probably only one out of three or four football opponents will also do Box Squats. Even less in other sports. So, go for it.<br><br>The Hex Bar Deadlift: <br> <br>The Hex Bar is an improved version of the Trap Bar. It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.s directly over the toes? Are some stances too wide? Too narrow? Burroughs Photo #10 shows Leland in a good landing position. I took this photo during the drill so I think, a split second later, Leland had his elbows higher and his left elbow more forward; like the elbow position of the athlete directly behind.<br><br>THE POWER<br>SNATCH<br><br>The Power Snatch becomes easy to implement if you use the Three Drills. Drill #1 Jump Straight Up but just use the wider Snatch grip while keeping the knuckles to the floor. Drill #2 Jump With Elbows To The Ceiling but again, just use the wider Snatch grip. Drill #3 Use Drill #2 and Land using the Overhead Snatch Position. See Leland in Burroughs Photo # 11.<br><br>WHY THESE THREE DRILLS?<br><br>Drill #1 helps the athlete to learn and feel the  triple extension. I do not use this term because I don t want to scramble a kid s brain with too much to think about. If an athlete jumps straight up in the air, he will automatically get a triple extension (the hips, the knees and the ankles). <br><br>Drill #2 helps the athlete to learn and feel the important principle of keeping the bar in tight, close to the body while getting a greater upward pull. Many beginning athletes want to Reverse Curl the bar during the Clean. This moves the bar outside the most effective Power Line or out