JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================>K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?uSKvƅ7MaӯfE(T_z<)mNf#g9+yYKԸ\J| R8\qY'B8V֣c 0<Qs߃ߚtD4ͺBJd#swuܠ rB׊ (89_EYEצ6pU~q>~OkH㼊i/ra?R׼![iB7%9m[7<2}j%b skyyз*=xbO]G(#Y;m'9ۥlbK-BTG:3Yg􆳵uKuY 3+3*v}]э.ssmoorqJ*惧$k' G-N ᷸C!ǏH=}jφpKgsU.rH=uvJ[yNep9APrx溧ngWyY TzRXĠ ɗ=ANJ`HѾͭ%Lr1^J˻$p9V?o|ecN n4\Rz[d|7gSg#ݳ¼Rm?F!.oev%v7V&cۢ?)+RKgtCGk{2E c?*}[ ebe qkSh> d)>Nʂ&6GOjisQj2ZiF,dF7c$~5:CbGlg^,1Z[G&Ho,zg[p܇uR:wZsgԚ;/pE^8ӸE3)$x{X\d=bSV[3K}O<ÑD[(h_ Uҽipvb[}݃ >1;k7RHӤ11Rb*ݿ5"BU+~msWxJ9 =%dCLMc)pa$t烏Jk+o,왕GG"zhFbsC<%s%tθ3S{:>53tG$gk;vcKSu33ڸPOAw+[ZC[EM:cֵC'ONܿ?hn[e group and require a greater emphasis of time and energy. The basic Core Lifts are: The Squat, The Clean, The Bench and the Dead Lift or Hex Bar Dead Lift. <br><br>Auxiliary Lifts are also important to the development of athletic potential; however, these exercises usually involve one muscle group and require less time and energy than core lifts. Auxiliary Lifts are: Curls, Neck Exercises, Lat Pulls, Hip Sled, Leg Curls, etc. <br><br>Flexibility exercises should be done every day all year long. A stretching program should not be used solely for warm-up for other activities. It is an exercise regimen itself like lifting and running. The BFS 1-2-3-4 Fleibility program is easy to learn, is most effective and takes just 10 minutes a day. The complete 1-2-3-4 Flexibility program can be found in the Total Program Book, The BFS Flexibility Manual or the BFS Total Program Videos. <br><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is n excellent way to cut tenths off your time. Plyometrics can bridge the gap between strength and power as explosiveness