JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================NK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5OCgH qw>d>ݥFzV<]Ae\sgz5SȒ0ޭ#V{~rB:[rOBSv0U­xJZynZ{;_飥-1B¥/i ZGڄy7S֎?+2|ɒxVx9H-ecivQ8=ٶ bYcV)CUXڵvɐ@3}7PSބtq;Wx^B A) EAiZ]قHf]N: .5x:%=*'}Tovmϲ/FZ&h?jy6F9-׊P2ƀqYXlD`NUA3ŭ?:Q$ny> f6VϠjy>RHcqwE7Pj tذsTJ>!VY8䀤XAyā`0#^g[ iBG1]%1 i/EE؄{21[.gm4 [6G4Fo_0LN?o\Ԣ[}=-نCkŕPvܞ-# cɒᛡ3]QTh?,3sGfGlike non-BFS athletes. <br>To perform the box squat, sit securely on a box, with your upper legs about two inches above parallel. Settle back slightly in a rocking-back motion and then surge forward and up. Always take care to keep the lower back in a concave position-never rounded. With this motion, you place the weight (stress) on the hips and hip tendons and not the quads, hamstrings or glutes. This is why the recovery time is only several minutes instead of sometimes days as with the parallel squat. The box squat is also one of the very safest of all weight room exercises.<br>Athletes who do the BFS Program get strong very quickly. After two or three years many high school athletes can reach the levels attained by Tom Busch, our newest BFS Athlete of the Year. Tom was up to an 800-pound box squat. Charles Henderson, one of my high school athletes, did a 1,000-pound box squat, and he also set a world teen record in a competition squat at 750 pounds.<br>In the past, I