JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?RB۾ B*,5;kNPE82($jm =X例W;TO{TkOMim̺H7d0[rGzۡx:Ć<@ (`^ig'̜Yy!XjϝW6n?!4S'y~eL0M`O=i~ӟZ\fj6#m养W#v-'/F* V]֗7uJu&4`mbvJi|1PC]8dy?;.i͉TYBf(Ek5bk`-WoW@ל'G5xoib;O˝MܜS B4I$g*jMm.jz4jtɶ#4^E$2c,x7LLH\*vM=aI=3S<:cuWֵ|8 {zF!T֛TS$aHkK%%PF7,31[+MrY}SzK95/BX ./|?{tDz Lq%y$Ks8KBᇄt4`xUj/ €1ZhIbw`:UFB1v%h=A"nGXqU n.A9RCFm1ҭGy ^MRh&H*N1^;Ih) hp<^VhF|GDy5f7bs(Gpirit of competition are also developed in a superior fashion with free weights.<br>The BFS Readiness Program uses most of the Core Lifts as in the BFS Total Program, which are The Squat, The Bench, The Clean & variations such as the Towel Bench and The Box Squat, as well as auxiliary exercises. Each lift is done with perfect form for two sets of ten reps, except the Power Clean which is done two sets of only five reps. If you do not have a Hex Bar, do the Straight Leg Dead Lift but never use more than 55 pounds and do two sets of ten reps.<br>The Readiness Program consists of two different power movements on each of three different workouts per week (see chart). There is also a variation for a two workout schedule. In the first two months three core lifts can actually be done in less than twenty minutes. All athletes from all sports are to do the Core Lifts. Then, if time and energy permits, several auxiliary exercises can be selected. Auxiliary exercises are based on  How will this exercise help me win. For example, football players and wrestler s would really emphasize neck exercises; while basketball players would emphasize other exercises. <br>On Tuesd