JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================hK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|42([dc,{ӅyݯŻ)ng r]W\[xPø4kguX<c3>>[ku>?SqlnN9je+NMrf=V5~ ]NnKǴqӞ?u 2] pqv+>XU 0ʞL_}&)-dYGUp:JY"xr: jËLJ"gt$zN.>/P*b8ذawicojl8R\A]%D?Lqxk+IN~%5a%4m/BpL6=pdQTg1kY$@<+XŵŖn-8cԚuԐc*n@gI"6PyZsh-\!+ ;]Wqҫ麤q<2ӌzUp$B[VIV%y7aIt\`sZ_4!|ǗnyբwW3˕5Y>NJ{YnOJSF]UA_]OQ|+ژ.<-CWMBݕ CwW]dTB~bqn*͚|_)jc?gڥD~ ;D7̨>f8s}sd q|O[td`]|Tz9yi8qzm r{kݾJxKW\s=C^Am%2ndd7s m8z/@#5{$L!ILtٯoⲃ 4zs:8,6J_O|l0" ?:`v`l`!9f'%:k-ҳA5mVX]  :M&f9 dSܳ/N㊍iL1sװXj:r_@B팷dr>|Tmnsbe 25ݔK(?w/$c+. SL#ѷ{6Ny[xW yHcT~Ua(InUݬx܃ FGZ|/E:r-?&%Xp˅O\SB9CW>TS'#qu 9aKP@VANOV:fKk,Eba)Ae%`cǾ@)Zcu/qRFSj@BH]į֘Bsފ)!5E= RDjN5:ƜǵR)}L=P q4que, then they could expect to be hamstring injury free! <br><br>HAMSTRING EXERCISES<br><br> Leg Curls (Picture 1): This exercise is perhaps the most common exercise done by athletes to strengthen the Hamstrings. However, just doing Leg Curls is far from the answer to hamstring injury prevention. They are done twice per week with two to three sets of ten repetitions. Jerking is prohibited. Leg Curls should be done in a slow and controlled manner. They also help strengthen the knee joint area. This is considered a medium-priority auxiliary exercise.<br> Straight Leg Dead Lifts (Picture 2): Straight Leg Dead Lifts (SLDL) have a dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. Straight Leg Dead Lifts should only be done with light weight. High school to pro athletes should use between 65-95 pounds and then progress slowly to no more than 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked as shown in Picture 2. Do two to three sets of ten repetitions, two to three times per week