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-.ON.rX?soIV9Yq!ּ[yYZqg Me3ݒ"~ϠWU7(NJ'l:W=b孱\*k^:aV{:r[hsڊS(nR^Q\l szh9QEIOct&3x_ICL1S?CE0<='5LvYX ʊ+J>#텵;w@+V¨ڣ+'BrЍzETr_OEZtʹ`?EI 71ES>HjwD6H*y q(ks"v|QUOqT/HVљݜ:j(g!g, 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 you do not go down to at least parallel, this will not happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when it comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <SWrx'SSPE=cR[@  bjhYFO5*ibYʔtL1{w(nE)UnT!G?I֭V$!ZM cߥr)^2V=)kwW$ɶYt!';AMGaSק\}i֖\:* mfQl /CAKmБQp\f)h'NA}7OwpS?0{ekœ jrGsk+)FHcJEOL(WsEK+m+Eh Jcòx^;u"͹ ˿$-?䍗r!j]W`R+vy%DֻIKf ??' fH84 Nՠu(&h >2wb8YJwy* H U'EOV1dҋMfp'}V'Ö\ HjiZ톏%T` QnD2raJ+t*0;H>Ω>-4hВ MzޣnZKX*)yʈy*3(W b>Mv#׷K*$IWv%Rհyݽ_[h66^ InD%O#O ,+S2%8+? 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