JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?͎zUڬGL#㹟NT9H; #qV1d!s3 b.zTrDsүJC{S RCPNzV0@SqAڹ{*aSckp <mE6;x[p{}jȱ[0+2ZʸXj+xYR ?luz1BX >Q;x)T\w%mFXKp\)bM[nq{o4Wdfx+m#&}#g\,䶵ypZ>vSJM)6h}) #i :u>82*=ԗ*A;rԜ b5#3sEx[-|3e!r+ԯc剷˄RpFOc^ڋ;2,}kUtpbhX1!tvO}m%7MGY9zVr?vq)z3$JFNэ5kt6<N?1Yz y m~*\%r+ʨc0ĦAq:i{ hZTy'x4ԭVDdkO(èLjAr2Ճ&kHF[i`b+*6q]8dc\rŎ>L-#"HS\#Gv}aδr#g=5Gs0" 2չNe1B-lC9ʢuG>sn}rNI5 ̹g$\UX 6=ѫJĖcڭksX(wRZͷ&/#`2/{ҡPZB ¼ڕKFHUG+<)rCOޝǔ1jɿ-(gbg*};U}qמ)ԮnvW=^-Je$<ڕhLW;c⇹isDcYJXkQ\}$rj{[I;#)G;Mh>x3G֭YvP??iQ]r7nk+<(^S'jkymm.#z0yˋHmpv0]֔L ~qc#F\ޠ aЃ+At qYTgхHDS~R+)k!1 iH t9@N}KLҮ Qaa R{.j֭aCyEa[ǽ&OC*%Wt2MZ-uBrK7wZl '+҄9Dt \\0Eo7WBFqdƴe,'Tdj9I3igh school athletes could use up to a maximum of 135 pounds. College women athletes should use up to 95 pounds, while very strong, mature college women athletes could use up to 135 pounds. College male athletes should use between 95 and 135 pounds, while very strong, mature college athletes could use up to 185 pounds. The absolute max anyone should use is 40 percent of their parallel squat.<br><br>Sets & Reps and Progression<br><br>Do two sets of ten repetitions two times per week. Do not record this lift in the Set-Rep Logbook or the Record Card. Do not break records. Do not try to do a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>