JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?˰H$m` z#rqJ,d*b*v++,p)&Uqۚ,y#iMyD>WRqItې:zD$BKNUGz[μj͋ iIF&UqV< tg!$` FE@ZWaOa)<3Vt30;HqVE]hHlmҤr#ۚ1ԅ+du DZ:/7pl$@ Jǚ'|a zr°|GnyRO.:gڢew‡ ֖UEPBZ-kiQ jeבDZ|˩EJ)#mUCOkkh0]fh=<{ObI+}{mU/[/@C~<4ۻ"[B{Q^%7,jy*s\s(.Wއ46dSצzF}6y>mc$z. k>^ϵeiW,:nk R?+h`Eq|̒o)F3>gldžx!{<9ZvSHxW?5Uf!xE%QуkTuU9;<"t'*.gbl%mrH' ~g-QƋTtV F[ԡ֯s Nar7.d{HF+e8xbfkE?B!'gaiW3[UOJMdҒk}\ՎRQkp7CV]5[9Yv$VtReWeqB2>c7ڕi< ӌWWd #y U@4`'<ڦOH[g^6ؘR х dyRr7zWS } Ɏ9`H+dd,bJן4.xFOsZ ZkKi d.8j]37z{ ( O_X^`&9hxnۼiĞ?ƹ+6=L: c_&;[g_ޢbIm#樉7wŎg<]z$[BU,.Tfb]׏mm- %ZgqG tܤ;xWE#d\rN=\qV~8X\mT^>;fZdn:  9U3kq!w\g >g[$)i*Yئ0[\m#FN=*#_@M7U)FVGE 6]tK5ztD5wVW\XۯHcE%§IWC/eXJ捞U;u1Vz#DFtUL bLґF($)q‘*gJpZV.I~ǕX45ons twice per week. Do not lean forward but  be tall with the lower back locked-in tight and with the eyes focused straight ahead. The back knee should be about one-inch from the floor for best results. A straight bar or dumbbells may be used. Do a Standard Lunge (return to original position) once per week and the other day of the week do Walking Lunges. Do two sets of ten repetitions. A top priority Auxiliary exercise.<br><br>Hamstring Safety: Squats<br><br>Image 3 - The Parallel Squat: Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the Hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for potential Hamstring injury problems. This is a top priority Bigger Faster Stronger Core lift. This multi-joint lift is the  King of all exercises.<br><br>Image 4 - The Front Squat: Front Squats, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Norma