JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================J" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?cіb܌RH{lh&uoOČVOn햦ml"wey񊩸/unokƛK6q;犥Y6@Uӵ.wd,CMM\ܬ0 ZAF-IO;)Eho*G˞(*GQ\%picة-GND-ys}+cLp4oOVLvH,z!nKy856esjZI8^8X8`|iBv9KvgzfGYi6R2RHQW-goqeQ]-ellӉjЎ*rUf''&}&G8)]:ֹ.Z#٭b1FǾ*hF^ѻT5|]mvDv^JZ~?+Xힿֹ]&#qvq^5˵9o/r:+ 9P3ZrP)wص_B[|N%=?tVl1+i=(KاG1re^1#f\́'F=WV{_LtSmCN $:tbQ*qߙoSR,7n G??`_]ŭM!iדjeλBӹ?g4VǮ6bI9>4S=6dnC%#69PR@*‘gƲͱ\5cV67+n :P.ũcW.U-8dYڣ)lg J0]0QM yPRAZ]<a4O@ZtXw]Aq~0K' kSȃjvBZ۠#$.rGLMwfV![OOzg&"8}݌jIn}B;ۜ*֚ YYKIg9qwֳ-ITM8 m pԺ҃dl)OSߊ)k2pC``s/-wMVD`rVaWp#,^\^_*YAQ԰_3!JK_og tTM߽y2 R1s0}^\01|L}*ĝ8.8jwʚePw`R;(#3!.%5kͫRP8)FJ{JmسMP dںJTcL.HbR@pGh&1[!'W6r׶ir |TQ*1kģEK/[`bD:tgĞ$ը/OIB`9?70tZZRv!/yz<`<5gj \"!#>uj?A^VM뭤KWlĶh?֊.I\n repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lower back?"&nbsp; No, because you are using such a light weight and going slow and controlled.&nbsp; In fact, the lower back will receive considerable benefit and in many cases eliminate lower back problems.</P> <P>Do two to three sets of 10 repetitions two to three times per week.&nbsp; Get so you can do your Straight Leg Dead Lifts from an elevated box so that you can get a complete stretch.&nbsp; After a while you should be able to bring the bar down to your toes.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS: </STRONG>A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS: </STRONG>Stengthens and stretches the Glutes.&nbsp; Strengthens the lower back muscles.&nbsp; Increases stride length thus Speed.&nbsp; Improves Vertical Jump and Standing Long Jump.</P> <P><STRONG><U>GLUTE-HAM RAISE:</U>&