JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================6K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.=77Vkf g&{R.Xdi+ e1ہ{-PǩZJh,o ÷OZ֯loUlQ ϵd)k~wWӚQv}"1=a?h1M iI4l'i~sL.C`/fcʵ]Q ̖`(ܤd*#$t=h[,[#?Lk4fHq F*A>JԾ&q Z[D2*#X#ǫ'mF`ȓ K1!: 1Xa%ܪmM@mt4Q8 GlS."UlaW%P=0r9ɨν=1̹t#<^i]tlW0+Hg(҃1kDף`1Bd~u}IQkbEYŭ ,%HU s%#+2T!x9i&LʚzIXeVT@yxgUm/bIXbeHw2c28<9CE#q4H|!cc`z:Ild w?ZٿKi$4b!\߽s[5<V2gg+.e)pg[\. H rFz@מ_kX_;dA!;p{zWEk$+qr{Vt@ V,RvGˏR{zV䄪?ra4WZ4>\qץy)~ֱi+;p@rzkW66.puZu:ƫ+ ʞiVYsoso]=#c§oMF[D3~k6yTWV4V˷*W8uy u-aLF@߽fAmBWsOJy-繒KK&wU~]iHW#;TZ+Kw1fL3tÚȅTXtAs5JJNb{]: CG>«7/<>|{P#y{50V' fT4s+.f%$_0ohC͓M7f; U=: i`FG3Wk۴6%ڻBJٝdkAFֱ⋥-d.rs͊M*1$h/& `.Hd fTXdJ(-NS l~^S~2InRCMvv8?U{.K\Mj(wq]comes from the glutes and 25 percent from the hamstrings.&nbsp; "It's imperative that all athletes concentrate on strengthening these muscles with assistance exercises such as the glute-ham raise," says Poliquin.</P> <P>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings.&nbsp; This is not possible with the back extension benches found in most gyms.&nbsp; Says Poliquin, "The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces."</P> <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing th