JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================ZK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?aԮb6d 3 oRۺl=qWuoIm  dZZ|V^X#="I2C(a1U>;kPK!J`[q/H0ŏjGg,;~5ͷsHikg**9u.Iyr^yh#;lk$ҵ/;qlnrϽwLѭ-Y۹kev7VyfFi=qW?]%cŽve(AC~5 * (p*.z폊6( # [:,&A}0:ƿ8Z!Q?er=h\D[w6Sq5w̏$bF>jZZ"vX:&mc 0t5Bj`dmJJS}J]>&pTCu>B=^[7c= r_,RP#3X( dXMlʕX#݁rsE2Hp$5(+noQ[<UԌTTeSu7ոh€qhcSYggk0 5O28,H'Cg?yAXMǺЗJќ%$M:I?dAr.7O·7SK$ 8~\ҙwy0Lʺ(RRrw3.e9-$[:-c(vWO>^'g8;xp:[SOY,Wq՛zsE'˴4ڒsMbDD:ľf$bmGQImߎV{Xd1@;W}x5w6J JW7̉.?o:ogar[2.W\ۑ  Upx.ijy&_:TKtQ+WSG5ݶP$p ֹn:m7O);lq\!g=3޺X)NK7+?O[dΒ,?/z4<-GlL68 RBy 1970, I had the elite performance tandards which I felere is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while concentrating primarily on the legs and hips. There is no compromising perfect technique.<br><br>AUXILIARY LIFTS: We do about five auxiliaries per workout session. The exercises are selected on the basis of what will help us win most effectively. Most are lower body exercises.<br><br>SPEED AND PLYOMETRIC TRAIING: We train twice per week for a maximum of 60 minutes per workout. We do a variety of speed and jumping drills while emphasizing perfect techniq