JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?&S2k/ L}f@G#(f\.HyTCƻ?qy0ܴ%wc=Tq+K6_9Rێ{lm<ˋwwPv>W=YTmF-⺷yM&'98K׵f,j]hW[`p6<3ƹ[WsxcRGQyvb tۖtCڊSf)+lyCO9ݏ]}JU H5C6J%YH޵t{nP+衙A  Q?O҄r,:tDi/NN*Bkh HϖJ6 VBHXJtM rVs,v1a6l ק-At!G3o^6F+ }+x97+_Cmh AzB1pr_Zog̹&`ɐqQڻx~ $9R8s?E<|gx'A<jWڛSj!p[JdR&,G}0,1 GV+Oc+֣8l`f !XwrzëWW+ KgNnldϩn䳆#|Hߞo\v^#MtmԺ~浔Uwvyuk7=8H7#?5t R$qJ|tۑ)G/ۊ `x*ؗv_IDH[h |מh5 FӭxmԪFIz浍C{YGUn=jU]N̎AG5v>PlT>ivjvxH፝6@' `kд_3UUrUu~Nz?yφt};QnXAmrx?t"׎ژnolh%TN{I8Şm[TR"e*|AY׺a%мrn8-yϭpnx4y>Ғ`Pz6q۰dK#`@'Nr '-4 ]Q󃓌ӥchϩDWGAǥcY5F9ʙrX$}oV`noe\֔{S[s+^Q;l3\ëmx^+SnG]ݦ RQQC^1؜Fgޚt&<ڜ!99|!XO#&[!qC]E߁u][[OD" \֝rV `Sї>دb4Ck(Br{TNZm2} I1\Z_3j󽞭=8dKs]L"1Qӟ֟kp15.PRwf*iҴ}iF۝bq=IxηK6hL!pykuUǗӎ~+#!A8k%S%tΏKwqmqw|m$chcI8#zTW> _wpsZ̋NoIhovxvбU=*L8MJ ⹮s\03L"i*$CXxe`s+5> RKk %mx/%dC ⷔzꌒ}{uOwW qM}2'A9cVیTT*p0*[Aih{`T ! vHHyQ1h-g8S C Zhԏ .)/P;}'NJGBGl`GZo\WHW;oFrkxVԵ6r>Do Leg Extensions 2-3 times per week and 2-3 sets of ten repetitions. <br>Leg Curls (Picture 2): Leg Curls are an auxiliary exercise that strengthens the three hamstring muscles and the tendons connecting the hamstrings to the knee joint area. There is strong evidence that Leg Curls will also strengthen the ligaments in the knee joint. They also have the added benefit of helping to develop speed and jumping power. <br>Do Leg Curls 2-3 times per week and 2-3 sets of ten repetitions. <br>Parallel Squats (Picture 3): Parallel Squats are considered a top priority Core Lift. They were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or does not Parallel Squat with straight alignment. <br>Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from you program. Squats are monumental in may areas of athletic improvement including hip, leg, speed and jumping power.<br>You should do two squat workouts per week and since this is a Core Lift, you should vary your sets and reps. <br><br>OTHER GOOD EXERCISES<br><br>Lunges, Box Squats, Front Squats, Hex Bar Dead Lift, Hip Sled, Sprint Sled, Sprint Chute and many other exercises will have a positive effect in preventing knee injuries as long as they are done with the knees in straight alignment.<br>Note: Do not use knee wraps on every set with healthy knees (Picture 4). Use them sparingly, if at all. Wrapping can reduce the development of knee ligaments and tendons. When you do wrap your