JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================rK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ??yIdnS&J U6óo >r[mΉnCpdCJW{c[QЬ"X-w$$"M)P aK>RJgy9J}BY]޵|ַ)*-E{]N᠀Hl(9<%arGq7m?A[Vp Luv(E9]2+(ˡjSj>*1l"q r}sW N{6lNΜ/i7>T~I:k >խJgHr!Yb*^\;iFSz|oթ@.k~ 7̺ !;"Ia咋i$/*F<`9 BtSk%"Y;sUML|Nc{dvJwG>´&I[pr#O_z]G1K̈iǜoXMr: cNX:t/r&ӾX0?J΄1[w^;3 K-O5ېc岸ɦ~KL5ܐDk^ou"ދE}?Q7ʲ"#$8S!KL/*!gk(;E[ h20)^fJ `s]CQ]&7[sS"8:k_ {6-,@&dOv^3ai%vdUEMzC{x9z’Qv7ҼH?ND:=o/ (Y 1򜞭xZCwǨs$lR1#(T8jfbK1'oxLKՐFR7;|sl1E&,$c4'MP?'O_E4HZC}U}™ QE4#great technique, then he/she could expect to be Hamstring injury free!</P> <P><STRONG><U>LEG CURLS:</U> </STRONG>This exercise is perhaps the most common one done by athletes to strengthen the Hamstrings.&nbsp; However, just doing Leg Curls is not the entire answer for Hamstring injury prevention.&nbsp; Far from it.&nbsp; They are done twice per week with two to three sets of ten repetitions.&nbsp; Jerking is prohibited.&nbsp; Leg Curls should be done in a slow and controlled manner.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Also helps strengthen the knee joint area.</P> <P><STRONG><U>STRAIGHT LEG DEAD LIFTS:</U> </STRONG>This exercise is done with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time.&nbsp; High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds.&nbsp; The most that anyone should use on this lift is 40% of their Parallel Squat Max.</P> <P>Do this exercise in a very slow and controlled manner.&nbsp; Consider this style of Straight Leg Dead Lift to be more of a stretching exercise.&nbsp; The chin should be up and the knees locked.&nbsp; If you bend the knees, you will take the stretch out of the Hamstrings.&nbsp; Some might ask, "Isn't that bad on the lo, grades seven through twelve, had been tested. To our kowledge, no o