JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?hi',r@ -9#K:&vGVbyԷf\ULErCPM&$raq.{I;^QP,1O8 Ǩ+/bÏʗA/ g H,6o=x#not#s3e:;?ɚE;־ aǵ0p++VW,!T>Sm?/ohv(#]x~ hw,=ű<S sJd^!7vGpBIe űMݭ%&p?Z5H1LBI 9<ջk;sƑ^Kh۠=kOQzVwWbic9c\r#jI/.lKw@b~lv:Jβ.<+O8* SbG6s}ڥ_֞|1!!rzkg_-HwI$|}+ϵk7RYn\T#nw5,ar"L8=rۼ(vgʺb7<qL~|ZfXcs,]/LyVUUPzkSKѣfR7i|6+XRBHd#\6sN赤^i͜x;}=+k+fcy` (HRv:}v֑Nxv7Uv3ⓖG?6roj9c-Ok\;* 3M!7sYiͲ]G%ѫƹl^q:WxE>-֢X*`xYUPYc"@`?$mWFUy!]%b8885^כMS^J6 Wm7rjOy|m23ߵ&2 K׃#hU=+ãX6~lܒvTF8V?ԅڇqhr RT;%Cӊ_vvk ֶZ^MbIMN:TmX#sg88[k$<HC]-E{6]u1Ʉ5RjYo/ta~= R%ĵfB`Z,r<\юBq\Z~%Ԝfl6H?\Ʒg`Q5ʋy:^RHeJzwxn=N uVܘ`h.x!H=+l 5iBUǗ|vQd+ oWndl2UNAr8ǭIh=M40HcPHT|qS *+m??x<`kRmYb02tq­c53O/9^s]n#]TƘ9AV4%3締O|KQ$y̙=gIov#pV@5frҝRʼn5+dлbdspk?LkKBA'v)\/ld! ty.w{3Is z6s/๶_*!! >F8c\zlqiS/ By8 riqPrzWv[$' U?ι=M's26xakK{uT Д=_i"($9V/n|R? ¼{٦0N9BAs.s SpŔ- XSQ+rTh?/ 8䁊Fū@Gvӵ{:uhѧ7`{ư}2"BĭĪ[#9ud)jʨi.G9  I*49Ed vwYiL.F2k=A\c 6;ٵ;ES (4VRCo`D`ViPJdqj& ͆mK< ˹6X@UFӎ(ԄMg $>aX5+}Z`c;wɪ r}icՎi3Lure. This exercise strengthens the quadricep muscles, plus the tendons which connect the quads to the knee joint area. There is also strong evidence that leg extensions will strengthen the ligaments in th knee joint. Leg Extensions also have the extra benefit of strengthening the quads.<br>Do Leg Extensions 2-3 times per week and 2-3 sets of ten repetitions. <br>Leg Curls (Picture 2): Leg Curls are an auxiliary exercise that strengthens the three hamstring muscles and the tendons connecting the hamstrings to the knee joint area. There is strong evidence that Leg Curls will also strengthen the ligaments in the knee joint. They also have the added benefit of helping to develop speed and jumping power. <br>Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br>Parallel Squats (Picture 3): Parallel Squats are considered a top priority Core Lift. They were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injures and I will show you a team that does not Parallel Squat or does not Parallel Squat with straight alignment. <br>Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from you program. Squats are monumental in may areas of athletic improvement including hip, leg, speed and jumping po