JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================oK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? jjz{9!G\+b`hi n> l6t@CQk jiv݈Gԓ^uxM0ZN/GZ\eqU$|CĂEQZO8.BDح+F[E5BLNI9$ӧɒ6{U$9?Zُ? V; $Y\soi}S珔8IeCbtx;j|=XKYڕΙ EAԊݑlכb' 1gF U^+?Z1s}Z˷.A swx\¾vR:ed0W#`M*zcyUkĻ $cwnrDϵҿBg֧_9 +.-Y$n[Ph[_jTZ5/ö oJ.GX:0r润ѫ8ǖ{K&S1RC Y=J(CFg8r\ e$Q$XxG=]n˸}=jIYSOZ9d\تz\JR* [ r彇`nn7d*r:`~M(5䖻*~v,ُAYz엷.6=: ڎߤPO2^^%jE/tɴӡ`(B۟rfRDEQ*IЃܩX>eO>D>ycO X8xP2B^K{RQmJ*Wڲǩ⺯ %t V3uRo|=4绁$iQzۊI[ٵ3u$[ k𖻧hKs=>R4NqI }:^x}hHpCc"MWVֆFͤ7&`&ހg5Ply m5F/D\ǙQʕ?w<fY_hIIc#<j=Y)8Z7PKih[3#9|5s{.2]ʜnA~!3[ַyV;|ӸX]! ь5|>n5#jHTd`rGJ~nt+EA͋SbS^u ׾;.di tW/!kIJp8= 58u+3i|xC`XAz4h Է26cD(_ٮFkm?!\Ĝ}1O5$:Ȧd!Yt((< c]9ԖMrɶaqmO`hףM.H崑ex+Fڤھ yI^Y.mu*}vҀz.k:%] ltQZF}%SR6U8{H>$Oh EYHN+Yh?욤bymVɘY8?SLp73ڞW *'w=82M"ܷjg3wi^my< ߚKxZ*Jp$uz~>ԎL<{a[9]Yr p =*4aK@q}5j @WqDH߸oxN>V- these exercises all year long with 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