JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?PScWwE=SEh!JgҞ9^E5%_JzҐzv ( 6 qǵ9p{R`^>x{ڜ$cicUK.H'֐M*#׵d&;ihߋFAEG)}(&)RO#zPGj(#{S*5*]c8ڊntGϬjP8tݨ,06N?qY,חz `_v{kiFxɯz4]ؖfn94`ԀqHll+Q5nj4PG2`5'J>EA ;QJSt URP}*@JtҝȨQҔ7ӥ):Rt{SҠ70 y}+w͏\S>zT֘i? )J)YGҥ :qQQҥ_¨ Z?|#/)UI;94陙(ۊ\RzxٮHC od PV3HAָ#֥hϗt/=e ϢN,n;B08Q?-)}oO3vF>cRcr!q XHf+SNUi~fiKӬ4~ɮWG;DNy'uv+t7V:d\pGqN YYQĈyO G`5+EN ВzAJ=8RVcܰ JtCpztLDt/L j3'y+[B|6A^ 5Կ,2Li zƙ!lNdx^+#4Ӱ\lquӥWӦiI\aPqbx=:R J): )ӥJ;tWlsa&l ZJ~fd*)-#XUi-fE#s>LhFCS#gv(d |ďJ *E*1v}= [hOn`Ϋ3+IPt*sq$ho2>biR6hsBuӀXkKac&z6&QКO RLEpѹI%*GI#0$z֜WvA5W2s1cC{W-DS`gcxV[;p(wnJ|\Gr:Ȩjޅ^F\RS)/m3"J*隫άBqgĹT HZ#̵FX1Wly xVHwp7ְcK}Udb&Gֶik3Sp[_R|escpŔW9^%Mʏ20a3Tndi4&G#ҳqz41V0OqRjRG@b9zUT֌颙5 W 'ڱZKh8m]ӯ fY8K<;-˺( q]4ncЂX$jSM^=3KUܪ@ zW>liˢxa6pT{V-ގti-^dSb0k0?|)OŤ=4u]|gwkOM]xjދL֖[0 מ3gaeOW?^+BvA5[:aYI{siMidp1]ZED4vvpV q^]4#4[PUsgbt~55=i^ZlzP?)Mx?,xǥyQ~.QKU'5w=n0)$u[ݥ̀d#92OrIpUl-Y\MV)DaS-ٲңob4X&n=1QMs,JN: qQHW-GVv??J(\fx721k(F83Jx_fsܫ1jR1"td4^%`}qRqf8S Hp?YؐnmQԋ)0<)߆'a$?zE_ ..+ǃoGv>>iz='^?5ԫҴms4e>nVYy9;#U' Y@>xG\68SS4w2;lѭuyD~Pzu85@<zeUW:1[kx1\(O1Lܯ= E]W8^dQJP8 =fK~wg8MQ`󗧭e?OOZf 2^&ѓ6N:T[6$TMP<(Ě7'?ҺU"}tAvsE$3.f֑8\{!Xߚ)W>Sͮ{ӭ7`>J[ U).c`\Q^`V_HC}@I0:V:U-W\GkciHPԓXm3 ? Y9“:zLj6$U[u .?Qq]ܟV\qR="UdDnB+7*3;Mm˨hKuΐ2z5VBL}ieciEk*9VXq8T%)#1iæE,w%_'IE /$ӊf5sr `vc]@&'ڬy/p=3@: sIqtc\dg]%sb!Gp8 y 2>,,:tLhO]7YVVV.RXh8񑜟Zվu=qBfPk 6!-*:AY:l!K%c} ['WzW"N;$:NW,N{ SZj<,,z#Q=T!-'~LdOHcc8iw/clPl1I12#Hq5=žx\s>X(#1wʇqåK~@Fb%8E'?J;b8US3U-SJ#yq]>@($o1Q#oRGUYk6cڍV JpD~zӶ@8Tߥ J*`( *hTFzT'90-x >W0~3z\`#Pb=DlPmҧ2p=)"܅)5e*>9'Inx/gy2LH&AM5dhb\0]E&9E-Wt;iKrא}\r)sϒ+עS+ҋׂdd4 ;*5 ~s8<PGJO st'H@G)r1\R S~ZPq@hRE09b~`Oݞ( ɐT(E(C lȬn PpVKRxE*:zE ؓ{XWpv~xSD,,1^H q]*9ʋ00 4޴9(>c'ҍ> #!#8-M;iAh%ғȧp )=Rgiq+G̏ ɪ\Qp7 )Gz_c`3##@JvabNHpxZ.>iH R,@Fqj1,}*P$[Kugo81>X5KU^\0҅pg%?4'25 <տ0RVs+t#cTI\xNNS&++TVw)ou2HYX3W, @8Jz1Rz<5yC?Z2cl ƺ%޴H99Ί*9YK7H8Q@av2?SJ9ESOŠ(''V-N(ǂzf PKrI32n߅E!I( QE9{8<(ch Press, Hex Bar Deadlift, Box Squat, Towel Bench Press and the Power Clean.

  • AUXILIARY EXERCISES. Auxiliary exercises are supplements to the core lifts, often used to work muscles emphasized or commonly injured in sports. For example, a wrestler or a football player could work on a Neck Machine as one of their auxiliary exercises. Two required auxiliary exercises are Lunges and Straight-Leg Deadlifts and we suggest performing only two to four auxiliary exercises, as any more than that tends to interfere with an athletes time and energy for speed agility and technique work.


  • 03&x3eft">

    The strength portion of the BFS program, in-season, is set up on four-week cycles, with each week consisting of core lifts performed on specific days. The cycles consist of the following Set/Rep cycles: 3x3, 5x5, 5-4-3-2-1, and 10-8-6 (or 4-4-2 for the power clean and Hex bar deadlift). During the season, the same Set/Rep cycles are used, but the workout is performed only twice a week. This variety ensures that the athlete is able to continually break personal records, even during the season there are no plateaus in the BFS program.

    Related Products

     (PtHf