JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================y" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( (SJįl[3xW,.ZOhfh$QL((((((((wLwogi˭GK^[2-q7_:&k[yg;zϕ<]#?)Gtrp.¼hF}?:+nI5N#GI#>'A{zeK}[ZhjȳƈY|y{WO{yUyDV-lj&+cU{Y={4XI5d]M!s{`={e c ѓwVp\pp+_\Uh,QN9Jj:7'׾#Ҭ$1IJ[ʲF{ҼcDlcr#kx%+ۢ"K/^=psQұ2ʎ( (((((((ܷZ;GH?Đ]>+fdVuI\,#Gpa*;BʟƦ2+eNNڸj6i$4qdU[8L\/LOzΒL3N1ljMm{83 x9+q#*Z4[U=n9KJ$L,lc|+ѯ-jՍeQ^u$xt pW8zn<յ=VvzDmA$(uïۊn|Yn1\'oZvRx;7([ЎlAE0|#V.3g܏Gʘ6}ǵs:׊|Cgi(ٷG)sr8atۇl.P~P^~Zj>yd >8/)RM9 B#np15%WaQEQEQEQEQEQE%Ayw1¨ܞ{\\m!H$c׷DʮTcvq-apjs1s;=G?um\"PçdZGu5HIhcF*VλYhq^)֞E棎HC(bDK*?t_zReF(L]5ͯ:9mqcpW #I8ޫxLY.#Qr[Y6okE1]-tAOjt&qm[&#\3n!WOifO׮%@;Ԛ^O6vvu rjVvR?;m7uc;OMҴ"ف:˜s8[,p(UV$b-QL((((((Ekk]XTA(Nk~|ci8D,?yG8GʇĎv?2KF%W2vZTs{W%gW"|=z*E8RG_Jvie#w T/"v?\V':*R@b:z5dq gcu>NRUfŒ@dnT\sPB$Y}ZYf`᳟Ȯ/q(y_XsxrMbS= ~ Uz-7Hd"̷]6=3$zv:UěrA|z GEM) wb_ChPբfxNG&R]5斸φ(-}ݘ䜙+=5WJwF YESQEQEQEQEQEQEQER,qٮG3Y@46 ֵqrKiBr6b~T ~GB׻)imEzlCV`}Y68+"]y \RI\LēҦZKSsƶ--ni-ދc}9+}hK܎ħ"M^k Z2PF$;Xe-Z $v{R|kYdxcSO `/$i6k+tǵ'f Tg+<9=ASa?9pϡ~J|cV(LŠ((((((( _^m`!>\cמipA/ť}7-:dZ#.EԊ`sT iS9):ȨN5KR5 V9$uL 6&y%vҟ -a8V\JĈ ,FIǠMJNZ#YҴ?zC8RQȍUzJ}SUfD}؁ z{ Te} +-̟ n/5_1KIPs }Mj2]@L .nF xC׮Njr˅~Ei4S:"R A$eUU 9kE4^h7)atpM"ry,ʵJ8֊(Ӑ((((((* &E v'5=s_.5$xENÔO`/<=bLxZ?^5_63[Iv%TՅd8;I3HcaeX-}#޺;& ;=,⨛:iIFW0kS֮N [Tuv8u4 -ƿ:ͻ={Ս / O-"\tukoa#Is һaF09eUɞk?\x{NP*r,m;?RɶG枑*5hrmYEp*r=<K&cb 8'A멢.QEPQ@Q@Q@Q@Q@b#č$lFK0}HI@,ΚDBO)i:gc5kž*Q'<H֯ %b1N{tlhКɢeldž{qWGi̒۸_sx#xMc0?O1\uW,<4k6 V8#?Con$s'(>)ř#zEcnzVg-s@InO㱛NuU}wn֑vwc= QޫtAZzݤGJt?e8l; 3gJTqF}( %4Ǡ뒁lNkd NFE|rk>Xm(;fX.z#꿨C=ފ ⺂9IbC#`z}*j@QEQEQEQEQE%p-M+_lH[ޠݎHx<}1/B:cBI} gR<ѱ9rd^ -]k5ucy*tQn 6{[daKYLr rBn)8);ǖ[(,#|G 3]$hPCIZD7>6yvFU'szZWNǭvSߡQCM gu@6x8s k]a=u5;vQB>^A r XQ}M\G{+`UW#ZexC5LJndaL?28TER(((((MWtH7K8zXw4JK!9Utl4-~-?ںjD?xǞñ>Z0bܓ cēN@ P/k:]9ky$fܞ 8xt+H[n\CHcuxv7(8ђ"ɌnkWFJB% @Kco qJOcgG[7:M2$B2@JE(ivgǠ=+5] UPlrcA}3T" $wHxl{!;A=H[L5D$kpьWiSitGãV{R@H+r:V0~J0t[S1r0@z)Cez}$\ƭ:g[a2?v='\H&K#6 (e#Oᖠu/La8`T (((J&"8..#}[xd5K#fLEIZ.ӏ4*[Ƒm_c$$ըu>} 98*RGkΦ쌉nUTB  Rm5 ʆOQ0[#֬ti;Xwe!J+IU=I iF^z_ں€Hԇ#8iᇱWDI]X~tdқ$#`$=kcE- tc:ő#,N8TpgbN#F%1׵=0x>5ǵ~0O5í)$]"43Eu# ( ( (Oۑ ⁈(FWUu+$4q󨚼Z*g-ar7$Y'F 䰻kyW<` kr#>pЕ﷒񞝪 XF$Ep:❚%Ɵ9B9:M|QӃCcV$ ~#?yԪ9ǽ{g,FBn1A?x&!دG+Sm! :a~ZyAhU+L3׽Mie5A(IQ O5<<$WlJچsaGT=+ {HlPF0V(aEPEPEPEPF}f0Xa%Qw]GqćR9oAצv_[I,N0 U))ӪCР<GQ;#JE7&h 4}?ZuX# \] I^%p>^MqڝR dFsScDfjv|mT9F!$C3"³6WH8H8) m%vtq1py#5IVHexYXuv5R$Ky #Z4gxnn};>ͧ5ld$zGKq>8k<xStfKUq I;˪=tݛLĥʚ8"q,#Rx ^ͦ|FWif;x~9Aqi|Hq]5cǒxƪc|H[Zm+${Ӄ^B @hQEQEQEQEQEQEP 5>Q()-Ktx42I~hX~c\$פCYݑxt^3Dwc޹'EUNgљ8đJM"mV+U<`2z:tt+lk::*:8W2VZ}$fQЀjޏxOXKg( w +ه^ڵ7v0ZʠY6OvƤuᨥJZly<_/37u p蜈m|m[Z6iiX9h\)R օi(c:EfaEPEPEPEPEPEPEPEPH@# +=fQon՝q1V3{/JqusY.5E;n$B1}ls1n7"QV9!۳nC'fՆ]=br뻐{֊xR'u=j;iڅLn%~F:%^RVem=m4/-aԃ$ L= PW]\]MBiFc'7`&JEUQEQEQEQEQEQEQEQET7*D| 榮_^}NĚmmc% q/)6h|噔c$sRxdؠF IA`HHL]gᗊ归x9cZLJ.u)k#nDVϠ&=wSIZL/b>L鑞={זGk⏇~%^սYwb!6Z{ WZtL6mA4;OiHX~D`a^gk6 E b4U+sIGEb(LŠ((((((((.0ۻ.7\=19c','qs)+FzQX~0յK2 !+}Enm{QK$vpn%X|Hݐ;A-ޗ+]^eʎ#nzo &;*(^kRM"Gԭ tlc}qj{x-XUQkF\Mʺ6ee#yǹ' ( (((((((() @wm^N{<y:~bȤ5dIv$%9ϋui6ݸZuտOvR [CiAoE ""TzSQE1Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@mstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads,Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips own and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.ning strength in poundage, and height in their vertical jumps. This itself is the testimony that sells the program. The kids see results and believe. When these younger athletes begin to believe at an early age, it will then lead to nothing less than winning championships at Centennial High School.<br><br><br><br>" <br><br> As an administrator, it is very exciting to see thirty-nine junior high students commit to a program which will assist them in reaching their athletic and personal goals. I am amazed that not only the students, but also the parents make the sacrifice to bring their children to the school at 7:00 a.m. to participate in the program. The students are genuinely sold on the program and are maintaining their enthusiasm by seeing improvements in all of the tested areas. In addition to the obvious benefits the students are gaining physically, they also are learning the discipline which istes. <br><br>Another thing they have to remember is that women athletes are usually around for a long time!" she says, referring to the statistical evidence that women track athletes don't reach their peak until age 28 and the <br>empirical evidence that women distance runners compete well into their 30s and 40s. "Next year should be my peak," says Chryste, who is 27. "I'm not saying that I want to compete forever, but the next Olympics are right around the corner. Could you resist the opportunity?"f Rep Records. We know, for example if we brecreate a huge advantage during the season especially at the high school level.&nbsp; They create a nice advantage during the off-season with speed and jump drills.&nbsp; They help the athlete avoid plateaus in all lifts but especiallywith the Parallel Squat and Bench Press.</P> <P>Since many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials.&nbsp; I learned the Box Squat&nbsp; and Partial Bench Press secret in Los Angeles in the late 1960's.&nbsp; Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source.&nbsp; Hence, he calf*i$v윅 ˯fq>)s̿M5l}8\g5Ꮜ߳,W?Gnª`z)c8O'ZƁ,v 4.W+e'Gd蚅kG?dLXY,к@ݺ=.6ށlOS]iN6A :SZսSfӆa<a."]3L$I<]~“csDeϛY>֯ձ}sy$YZR}.':f_Oh. ](99 (B7-i+RmڙSMv0g&+g rv6ɯp[sh >TaHTy.!W(|Šb:d!ג^?#YRߥ+^Sήw#FYHDgտbّ$k,1}]_ŽP<#EO3gQoz-|f\|xq?R94kh*B-N+<AOa ~33w/J Pr<MOhkʖgڑm*^遙dH`ɼmzg4u;wIJjAVcb;ȁDoV#oŜL D#~LG9=g7%e^ȡE),V y$ܤCζ#GOXeY1/<ݨ7/׮?ݡ#l%ho 瓖vJUy*D{kƷ33_aާ},Qܰ`jcOx2gg-# 4p^9 QSZF[]unfUNkv`9TZ23~`rs$>f jU7ll@%&x4!) ȷ쏳ɧoyiq"ݎpJ;nܖnYt?>}#R2F%tqDrbv!?̗U7R?OolŔGGeD`"yBjq܏\Zjf>J$aQûzR: #y9;{3yoʒ4--rr>5CAc B?7- {\I]z!gFz昖FjmH*u$)\dWQY# >fnMUc(!I/m_EumZUӭ_T2~~P3X >Mі+Kv -z02)dYt}<jI.k)m"6Rf"Wi?{8C-l})6C^]v 2M%;}YtAsa_ӓy~ Yt99dXPDoM[Aei {R}*%%FSk62NŲ_wu ,$Q)g> &Qi)C#Qg@}Ω:IahQI) ?[r,xE0P+?¿`0Nei)sgp 2P"&tl0,XjβrDCj`?a⅊,rQ&;=F8V;G@Wo.9@; s"iItR4[m./@Up y~̳t>)@CmQ|]~fX"ϫ=ōޤ$ebV*jo:Y[! 2kv"