JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================~K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?LW 5354Rm/uJ}Α)گc>M>5u[UI}6pyoY YV_B* i I2ΊwG?[\M\%s ŸV%:޳$/io 77)#cQ^ 7M?>UMKM0]`ma}s4D,x8أ,d {µe=.nV]yFVEeg-r/DRk`wc["`X!0DSBײQrl#YޢI1,~Y#@kJspjgvw19SGsqsr';Jgֵ-_ͷ3X\RҭT^cSεrK9E.c\*M V-:'?&G=yXag:tn{V 9,ZWLc&0H##*zQ˭ϧ*:?yٍN}C nkNU,hd(uXv ~l.dd ==$[9?SnL6ʰl8+:{LV_&,a_q57,vֶI CNVBWP10P}GJ5%r%fACAxyj 6㜈f`,<[y¥-m-S%&Xk{DHft[cVEj1[_c$h2#>CG6m=ٱں u0u+cX'hTevT BZGu=:M9Ď WE?c yl2&)%Ӵؓ SjӺ!.SW>> 43u\Qj}$r!FBmRU!:WwR(&F GSq?蚎-V!1xdҭI4R8'Ҳn{k9e9y 9s޻=.HdTD$n?ֶl(Ù3';zީZ,1>5wZi$FI3.Z伎$|BT9doo@ºFqxNMҾ[c }eVܫE.0ʸ s?pO8&xdlc#*H/ów\DbhuV֕/Vd`: :}.xK[SQ[;C%#p a2OO5 |9i\XȚEL"&;0F0*Ek7*3WфT dm ̆a>Vzli'q Ԏ*zhn|8~X3nF9R^kM2"Hvq۫8PpH#St ٵXQP2y8?\e˭<γpP%r P)8&}"H,9w %Owqt5sWp43(ta߷Ҧb՝6Fp02ȅ}OkMׇoV96P|zbZbu<տ^EWWj~Q: qP68ǟwaNs^]gpazf]v:H5m4g:jTtu;7})3F}h܋IF!t'^Oc47 Uw&F2jYɥ\:ƮqQVt*l>k!N֏ʺ-gHS~D61߽bI!CE4p..tivities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Flexibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut tenths off your time. Plyometrics can bridge the gap between strength and power as explosiveness is created. Accurate records on the vertical jump, standing long jump and box jumps should be kept. <br><br> <br><br><br>In The Weight Room <br><br>The lifting part of the workout consists of a 3-day workout week repeated every four weeks. If you lift more than three times per week, you will probably neglect or under emphasize other important training areas like flexibility, agility plyometrics and speed training. <br><br> <br><br><br>EXAMPLE OF A TOTAL PROGRAM WORK OUT WEEK: <br><br>MONDAY - Box Squat or Squat Variation, Towel Bench or Bench Variation, Auxiliary Lifts, Flexibility, Agility<br><br>TUESDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>WEDNESDAY - Power Clean or Quick Lifts, Trap Bar Dead Lift, or Straight Leg Dead Lift, Aux. Lifts, Flexibility, Agility <br> <br><br><br>THURSDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Th