JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================ZK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+%n Ku"Ȯ-28F WЭ3O21/rK޵/timbQ׬NyӹdEh^#6{@] [D..b[WhL o`ò&:\{Gmm7,V21QTWQ "ܨhč#yCY־Ҟ=Bbxw"3nI=3V$wW h9bqIBV} RyqH7J?Z,9֌ i+I)IoS<4uHbU2\1U]z!5~Zf\8# M=\Y\:,Ѻɸt8u^-zǻ>ǷZ65K㑾Etʬ*MQSSvWV+{sr~qBmB-#idcE,}m|2H>>hB8 ©ӵ&IJ#TOkIۍd;Mc*U-бQ%,&u~&^%)nOj%xu @؊ ;JROcӣ/>5$lRO+PY'ڮ͍7ZMKϞ>$bL9bIoRMq㲑eDv>ddYͫHPoV9v|=gXMg33FYN6 W !3t`hY2?r8ARng!\~^e`#t)ڣCN[e}6/kB:>Lo#>Cm"\\Y rN}V74'[va ,zUvFJ{K6$ڍ$tОe.RuQEwņY}M䵄푗J&K P:t䇹aY20fRO d{Vdđp:URwS9W%ùIOoq-+ɯ1i coGԪTKGǪ:ZЬ9>Rk2sz\hv YeyqX*VRqLNy)J`pWA{$l9rL4g pA"jzŭ7W`UFFvԞ:XtWPp#=jIJ< @)7rFf,vګ43>T 7J~h? ten repetitions 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 tha