JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================]K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5e TCSeMH]Xi$m OĻ#}k#ip(l3Iz)RxHr8 iCB֓iR搐)A!52 6ۊѲdu)AK3Jؗ,^_b=5Ri08iI7)$: ΒĄG|!YdC\/wЊm!4M(cL03j5NRи=0kF)Ʋ gjտ\J:d- 6y8U砩6M;ntDUTsZVē>+ú>A;CU/-큻iѢ%.Y/ kh/d7qz ~NO+Caodq=9r8_aenj35XJԏΰy@wH\&ːXbnڼ%꯮LV _;)ֹq͚&K:5N92%1(ctPŧB3s˞X־oov~-k!ñnfexd2ufw%MXIG\u;~Q5z.;jβ[M  N23QI* "I!v)Vo%PK*RC-|B 5F4k ( I['i|"qk`_\L6? z= NsD"YǩϽh BE6Gҍ¹=ſ bG t] AI0]Crv2AVF1ɪNO|sHd(;' U#җS8#.UV$9VE'{N1Mh6""<'7S҈cc2bOZQ\P)SJ@=IPGp ӼaMh?*6'The box squat is the chief reason that our BFS athletes can keep breaking records during the season instead of just maintaining or even losing strength like non-BFS athletes. <br>To perform the box squat, sit securely on a box, with your upper legs about two inches above parallel. Settle back slightly in a rocking-back motion and then surge forward and up. Always take care to keep the lower back in a concave position-never rounded. With this motion, you place the weight (stress) on the hips and hip tendons and not the quads, hamstrings or glutes. This is why the recovery time is only several minutes instead of sometimes days as with the parallel squat. The box squat is also one of the very safest of all weight room exercises.<br>Athletes who do the BFS Program get strong very quickly. After two or three years many high s