JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================0K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?dZ:J&%smkj"!͒wdt>_:8wQOH':6xX.([u`;csr5#nb;:K7Jk\ 9j ?`N!S<k4 aMqY~ nմK(o,1ƒdԇ+Z$ٙN!}HDCeNjYi'{@~c" 3:y&F,ASZMN4$2ǃ:8Sb6cn}.k{o&{ *}An3sFz< 8L(|dNVHv;UI7ߑ[zO2Y -tSF oZ}iE7f_qP|{:fmOQ(D|−HĶNiֱNn2mNg-N!dO0pqǵ-h }=It]sSU[ٚQ1={kQu=?@bٳ7^:tfbR]Qѣ7zYlqs5qg-kaF4v#H n zVm١H5`EB}V7~J;>Ny .Wz6ږpȑ֮ﭙ^-Ɨq ps?OJDWp:K2Vf;vqߦ3Go 5rKC 'vy:8N0j9QE&b`p>rs͊M*1$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