JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================fK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4kDӮ?caQ"׹׭}xy\1j:<uZ&=+VqN?Iu,rV8Bz`^E}VSx8uvqH{}LVk25y$^)Dv)ƒ"Ϲ=hY/uyćb \;2T@x8{NZ)o`|:c>kd0rK"lT_hImfoD nAo֮K$V&&?C5`!Rga}>Cyikw3$v8.=OuLLWtjxwHf i @Dc&(Mt:m|38Z@[=pi^mo6 `t4զA$88y[7髺Y ӯHt{i\Vgwm*]{OF"{Ɉ;Hq^HuI#2"ʓ~^xkwmjn@Ok-.`֏d4mKmqk/$f7&œj֖O GEr1\.;оpNj棨<7P 2"s}/mu>?HҴ6+e2n?\~{ռym$n(u֥, 죞Xm[vw6zA f(; Ӊm6ٰbSҳNc[LiW4R#^_a HJFTuc5ԋxt1LVTAۀݳ߭@RXJ01S:&;k䱒#"XpsKci .W<;v`21V%hHy'p-RHim$6)QK@בA6[UC®>P_-L6#M'yJ>R9Ң-/ͥ~T2Hq9%핝$iw3Ϲ4D rX61fs:~6r}kV ᳫ_C41s޷QB"`U;Zd ð5}pJ!!`q@ΫmlHg ^k:]jiU=$S=y d3ŽQ)gF'k9Pv@YtƐAW=-:HA ^P-J.dfpXGqܠR#S( Y0֊(!$緥ZkˁREPv`aFoQ@e time and record best efforts. We are constantly striving to improve. We think it is a superior warm-up compared to jogging around a gym or track.<br><br>THE BFS 1-2-3-4 FLEXIBILITY PROGRAM: Others stretch to warm-up or to prevent injuries. We stretch for speed and jumping power and demand perfect technique to accomplish improvement in these areas. Our stretches have the added benefit of teaching speed and jumping technique. There is a synergistic effect in every aspect of the Total BFS Program. Our flexibility program, like the dot drill, is done daily by all athletes, both male and female, from junior high to even the pro level. <br><br>THE SIX BFS CORE LIFTS: Free weights are essential. We use the true Parallel Squat and a Squat Variation (Box Squat or Front Squat), the Power Clean and the Trap or Hex Bar Lift, and the Bench Press and a Bench Variation which is usually the Towel Bench. We believe an athlete must use a full body multi-joint movement while concentrating primarily on the legs and hips. There is no compromising perfect technique.<br><br>AUXILIARY LIFTS: We do about five auxiliaries per workout session. The exercises are selected on the basis of what will help us win most effectively. Most are lower body exercises.<br><br>SPEED AND PLYOMETRIC TRAI