JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================bK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?{$?w*j:`+X7egɱ{ x0UM"Zagkr}VpP3Hv6=3>zTywV]un.`,g 6ܷEGjMԒYT3v;S#O`ޠᘰWB &@^XcҸkM$RA?zq6Z Ip%"VQwVW#ZZ05a k[{b ۻze%&}kѣe`A\#k9:3a]IZF*YR I- {Eu.<9,l~b9}=FYQeF֞q8sUD*GrU jM>$uQ}6TxVRFgXMwΜ ~f g# ?<]2Rר*@\ޞA۳UKIQBy&t$ }eI(n3#SfOk,1໡&4PydܻS5^mbB&^:呐.XPIU5)F1K ]ų1)3ޔ-%S<p~.E?l]ǯoº+3fS g2k-7r{-] sTCW$s\R'{ : VS(s늯얒>8w I_SEmѵYd%.~LsUVBFN1Q5}=kGJ%A$l#X4ZhLo<br>THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench.