JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?cb嘁iQ*ih95P3I튞k n lU} &M-pT&59RT Hyގ[{4&N99o->;l "ܙbxa8T< OZF(h0A NA54@QH/m ㊭b6\9@ڋ%aC`nZmvzuZK$1pF-F^jUDJ$~UN颲gCO;Ky \ BArܬzPc ^5=xC 5^ְoxa^vCOY$Qq5 /VcHMFsʍhsYr60|b~5-_#v6jdOTNJE(sOxPaAE لT֤Q&D]?kTPQ yɵׯfEHLA=qtN%r-mzc1MDp F*ޢX$'WeUJJajj2Qt {u,ɕ^9zI$zK/vFÜSp"Z:=8]($tlIJ5e s#NlR>mHWqEzƏg#oʂzQ]K. kg. GD'Wi [Ќ.cUqzV|GskEn3DQ%JޕqH cUp^%'rlt+4bvpirbYuW# zWi(m:aء>!@UnHÈ^K?rajPm ltsYkMMI\jw (B:hJ|9ƝQZ#҄e}VIIڀafE.!{q ƠNr?Ȯk]u;nx,o,/rep'Tg>E*RWg&E*jR]3{V !dz d=A"ޔqyNhb{й8=[rEC{ȦJ`akO%ۜ7yHEzbkX~kZۀ\Q,X#qRLP+wzqfuOÚ6~&H(5;|MiReh$00xjy|"ZSf0 q]zCZ$᛫ Cc,씏 5Ǭ_,Mp_԰UV^(Y W_b𯚇値v&YwJYcC3+>wz=_vt~鰙EyН`1 "V9J\w%#͐îHq^4zZkUvU` 8V 5fRǧj򭭉uJ؋7V6ꭶd 0~5 i6_/&)$e2#~jа6xb1Ĝ*KuNXzWTIuVw`w#!@JǞREVg2,fR`xV[-9 b C\&G.$ ^+{5@#iO4¹]ZϽP0Eh\yP I/eHbw8`IsU"3%8w?[+ϚzZ|H냊⩮U')v,zQ#>O;7Vm cnj~Luo<<^2~f_\T \x ;m)B_#zӯ$0ϗ]^6;VfWɞ@9>f #?elǏ]ol0QW$Pgnj]vhX+ pMoSӌ##\[[ᤣ O71m #75P*%p~PjuuH{[د%wVׅgVY3#L}>,: *r0+ (2W9kJV=q4K|+{{u FqI4B(n ֲۼ$/db+;>QpL":e\dt'tiI($R'U5y:eSxx'XPaLh->%m[4T^}r]MVszN%y#m8b tNwEE;Mj#'sZJ]қ޷[X>2cs]X_j]ab°\veVNMfis%ZwK>JNx㑞7#Ѷ%kt)>ff&jTJ*6*p]vSu*wءq[hI-V/D_ʔ@V0(qryJ?Q}*\ 6.;lThq; pϥ4`҄'zҪ`M3VI!l0jMhnIcnvq9*>c{BՍɗR27Ҵr@?e%'>өKzv}Ϲca[ҍ֔>m(&i<OzMI,Zo'LUr~ .qEϵ; taa@4;Fsךf}h¸3MG"+ a.&0Ɏ`{uy<{FTo>+ JCN& bpZUN踆 Oq ; w팊1S\VJBQEpi17J;~t+ zQ @|Kӽ!(d+/F8U84XfJDmш>O >jQ֡*AҊ.W"?PgaӽsNqjNS\c9qQ}9Xi(=חN$;nV$e1ٽ1?}7Vbh.m晊\}2;חC*Ey,YI=1֥Mv&|=;֧Z+G#2gh9X7sxW^@>WHƴv8[҂_R3ЃaT#Ac#j} ybh{n5ZΚ[ q|Vz;z] .1čAG9`ޝbJZW0X[c[:_[{۳X* @_1E9!E:Vy'tvan~G|+(31qǭ0Ni@cSOJU{R]Àq@@B*Qb+.{0\~T轻SXshEac4s@ WI4\ds gHFH?Lu `qp)DĂ@T18E@ɥp9kv$)Wߣ~ֺl1泮Ȧ*t{;I!M䀭{}+7ĺ\72ugyڑCI{irj>"Ҵaa2qzԌkc.A@kЕU99%+pE$kL3B͡RpT3TGNiqIi% Ԁӵ&iBCEO|S1d ,(`8tȥndv HdqP`GjqSq؇i9⍀j`@ 3*R4SX vF:"R2] 9*Jҩb1M'Q#0D3CU ӏS) L<3H bNGSSdqEڹ*s8/]QnOMnOQOUHv✀G"ʸ?uzTÑGCfI zԽ(< uv`HHEhP*AtK@)0GM R(0xMN=J"jL7"#QLn contrast to the training of bodybuilders, which generally involves performing many isolation-type movements, such as curls for the biceps. Although isolation exercises are important to bodybuilders and are often used in the early stages of rehabilitation, these exercises subject the muscles and other soft tissues to high levels of stress. In fact, Nancy Kerrigan's physical therapist literally threw his expensive leg extension machine in a dumpster because he found it was often doing more harm than good!<br>The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve o