JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================`K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?jmc4hOAI}iA"" sIRc5QEiئ!sHIni|OXzK@#?tsW4+ڮcl{z1F^YN>u4sQcVcjk]:m-IsW>n1wMFn?kxI~^cyqJF AOzMٝ9w=|/G%Gr@C)>/c5|3Yǔ18Nk&ӄo\lU$$˹l= .R#Uܝ &Cmnc=hxb)pIs^ Xi9,KÒzQu+~Y2%ilW 'p GSÒFO"R60:\1rF:^K:D5,D0mܞX++8Z.E6u9u+-L`d<z{S_\ #NvR@%;V$:J!pȌq|[c=OW ߟI]b0+QON|QWRM$L,6p M+4k8IlL,Az֌Ւl}_K kQ)xGzjSEm˨d=!ޥ]h_hH7*hɮYTݎg eȋ *H.x8GE(y),"8mԊah i1ÒuT>ӣ([ X#ݪ^Z˦LdЏZeKi$H28S\cX/?{o$*2M(ڹWQG#S\%PAr Rk T:s]"*l+E"r]+ЕԴ3%Xtɭb[Pf$1;qUY6D4$A5kDSKm)%J^Rj^1 n&&*7 tjC2J,-gm& $֥y; 8>dy+$ Xж_0~>]ut+Ȫ2_ V9D# >f#Mz꿲\8ue7:M`qϒ9Fp3MS0]Υ%P{r#S?*,,n>`}v Wi҈b9* c'M{vg $Gv =U_`cj/4PJH #}^*vatVI.1#6_[i|\SUI Š=@ G%V.0ִ`RIVt q|bc{)?8bWthe 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 sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL.&nbsp; Because