JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================kK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?![mM&㓄k ƺ;:@l0*dxַ,?jΒfKIIAVC ɑ&;+[0E >l7͌v+џĺVnh6T<k jڜS yWs<֧gl77&( 0v^34ZQEn)&wtPOIm%>{qCS==2Ge lO;M!os#evnhЬ ?JWw5Th|Q-}rl M2w.=z[X {x+ν72*Y"L=U)!a{VF@BIɽZ&0oݹ:>u.h,sǵy_${,ZAܠk|V[HѸnpFZ?%jd+&8T$kNJW=IxpFͶBV줞OO$z|o4Ӿ [نxGQϽp̋nfGzJR2s<-mhj ,|#c]]ďIivO^ F~UY\i5IhR1CX!oCۮ w r\Sv.5sR]'[.LZ5ϛ$VoVJKɹ@< 4Ԯ!F8cιO_)يܧv*qQ{*VƝ)cI'v9PqzY:áj:=wxm69LLjMfsfFZrm|6s篽oh/w֞R0Gky7n)aiʪrTb\MIu:e w~'F--N8$F3O˜W7$j0v,9껇xFo[Z6+>y}z_JؘF梢n6CNh=bYC kCRľ [pqQm7sI=$XȲk6'{Hk4"?Nt7] H#LQ~݃0+#89UlwyeOM@ˤmWOޱZMqhD X/ /_ ;fwCƹ HV)?+]&duu)S U`4pdU?!23cA:gj鬊G"d|yc$ڌdh(N?Jxckٖ,[ A]#@8U%b|sm]u9@bz=z< " XMgj9#WҰdIHU8N?ld use between 95 and 135 pounds, while very strong, mature college athletes could use up to 185 pounds. The absolute max anyone should use is 40 percent of their parallel squat.<br><br>Sets & Reps and Progression<br><br>Do two sets of ten repetitions two times per week. Do not record this lift in the Set-Rep Logbook or the Record Card. Do not break records. Do not try to do a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat the whole purpose. Same