JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ν0!юڨzjpx [y'q?1UT?F]:XŏRIDAׇw]Q7]FVK`=T}|*-%fa0@UI{pd$8Uⓕmz%吖{(>__ؕH-j%O'I;Mt \ "clp3*ߍL!jͽJYXi~Slf y=FП6Fsגpp*963w_@MIz}|v \uxv\'&6m#ӥI;]2Exw~ðJCSڹ+=NQ͵W'{he+?F- 3ZũԤxQ淌G;Vv=qkO"oZהsNGhݤ+˱EkO}¬'­@aV4Y^ %ϩ>EU\D?Ɵ+ aZsHY;Mvǂ-;h[e/"C(rMfM(dK6 qTYW@ r=E5Msg80\*ol\M;yFqY;H2TjiֶVב$ P犥,O ?|Ź^(峓R>1v]q'mJ7 7>EKxԺ G3Y>hϨgjmǑ,fv0`swE%cW>fMH?tdhWS}zΉckrb4H>Xc@ۘb^TcQG"GQu{M&.܄CdNSwbI 0#ƖzL6́+UpsVҤ'j{22ڢfɜ˓N;kدn_;c!I^1,'4a^\U}j֚A ;vo?*q$wm H$ G^ Ik HdzqNURTgjWt􉿕x'Oyi%ݼTmfY3X\`ѕ$]FALE2ք03 H3^6;]}FE1AA\zdgY$)G]>R%nGrmkf=J4N FIk lE(4 ZsrítZ.#oPGx؊yC 0Ƴ',$!]O͎&\k nbksg*^D~P>WŢ]]M]g{zWiUIbPjKBN%#++ҹ ;dAfX)%ٵXLo品7a&;>!3 "]{ው2k˹E˜cι`hfts뚦#+VXd2}e⥊B]C DʌFHY )Lp;Նd2(2#*v Dy7 s@湏OmɑG_]ÐI6{R|JLDWQLCKVf^Ӕ`2')Yzb0;irYjYtB"}zҶe[/0ر=q>!PVěi֯шPqfj]EevPp5іb~4fqE39=iH֌rO vjr | FqnO;zWxd9lcޮM9 fs4?hQ:TvňI̐1HR`'PWbPzy>E#6IƏ㟦+-L B=kr{X#) 1} `AōKO r.^[˄xޕ59Q$3p}5BH>maTWԮ$?u׺:xxYK)u28fS)|3> XǿZ.A"ݢE|wnr([8\vG:TIwOԥfL4R z:׬|6ֆ1-jWqa^6>|(ZQ >xbw=l+S8$ kʣEA% &$,JNttwR{X ϺIî<­+gwI>юWf]2Ew[[ 0i%(@?XxX8µd":OG οxP*έ}kqen0~|>6+|ԁ] Kx_g4=Cu,@ xJ(SoF9~aA`5ga.TW<(vp> 8\ŖoLn 12ѣӟ*rzy~Hi;*=2cDUDQR;S}Kqq ]ZΫ6v%BR53Ry]ܟF,s\ӡ,#g?[]#3]Guy8@"XO\tqgl})x*Iٓc\`*?BB,I Mܦ[-7sTЛSGr)|-9zҥ>Qiu.Bf&Y(λ KI./APw;d76B]Vu_jz*laqJm;4w #~]kuk7FIn{sY6.Y$ wJt^,~A4 ѥPa|6Ճ[s&NMv$*{-hzf+Iae Uzⲵ+)2AԓS( "货vyΥ)F@R;d}kK\6e=GNw"kF:96e8@NU.0΅UvA#qER0wty4 ӭԠ;J.?oH+=@mԞ/X%FӎZ;}y\njzwG\ġCmOI pU tzz95K1<8`NszSޙ >ЉDrzCr*Jsu9S W5 GWx<% kou&YE'1\|Ks^*D1)o"jP$/l`Ԯe#wpz`qWg޲.vR&d:-Y[yQF]N;&:rB/=*8\,e= *@-6}GM.P+"3UFXz < zV:':uqɌ[.=? U'MD.hH`E]6"˴ׯlB@%d j2pOڧsȬn 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