JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================\K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?]v5K.>\9,m sqVC$o8TkM]XUf"IrЗF2ʥL]xg8sp;w=Zkhg&rƟjr(pbu\\mEFB`:_\?ʼP\Dq @}2k𸔷Sinƒ?ssڼjFvۂN:yeӭA*#8RCgjG].r\Uiؕ2OWcDZgpyL` ɑ2hڤps94RQQNn[''ҏ5D\|  U淖wzz{3Cq&5p}w!-3l3Q=V3j%N,09(si]\V哟P=+ӴYL%Сx)uj)m$[EK Byzo inʮWkS-s= &$o<}ض6zzQ6v+zekvH$OjU6m$@xܫ/ЃWc"5Sq #ERzfxw># @UN:&ȍk,aԒ:|u$Zݟjw{Tb\G9wi_%SU?˴S qBGjmGuP^٫Qrv;ðb t] !_cVٺemit˃Fj"+~3ҷQl"v, H.ўpq:W+ve<@/McY.%GPp1Q.U;&enI#X.0qFxwl-8*s=`>\kIb=em~tI= DB_2hsX[_Kq.9@_r8Y(cܢ$*%n˸Y7pT*ESSz평l,Q.gri<~WW}֛s ׮fp/!5JXtmSYin'L[=r>}|O ^kn@h3WeYƯTb1V,G| 1ޤs<˄B2}NZG3, 8I[i@J/Xdqz|")њ{[3 F~RF|L1UCE 14JмC%&3#I_2k˖R0CHNjB*t&ky I"wc$ݽ@bsUmlT8`IS6#R*މغF XZ(*rܜrx T:A;ך6bSG#.T:)<̢v@IT> r+ p6~FG#`)@Rn)*y=)HH{V.Sc ?yI*<жagzɷ\J:dHihuu9:&the back of the upper thigh: the Biceps Femoris, the Semitendinosus and the Semimembranosus.&nbsp; The following six exercises described in this article are part of the standard BFS Program and they have proven to be highly effective in preventing Hamstring injuries.&nbsp; I believe if an athlete were to do 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 t