JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================9K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5_[.t">Z1=xǔ?XI{xPC?f[]4Co4&ffP#x\ɨ=B[aq{cwҝ_B)7dNusma5\ΐ}yQwֹ<6ۆ^/_Q 'nKOTr43I0)#Xʤb$5:isN>Q]%-K)*-7!N [Vm!Aٷq޷f:]/œHA9v<~iΫy.ysBp0H)ѵ 3fV$Wcgʺ:`p3ib]zqo ʍUs{Tg5tʺHLb$|.×7NFkdՒԡH_9XՆ=zv'qHVGEMŃ,Ȏ8?)cخ IpҨh毥^s/ [Fxds~  %V9.;q߽sb):ht]ʺEeyxcpby }j`+cҴ͞ixō² 8''pϦ*?F|,{28G5kݚ/j{yLQڒ+T1!YI؂Ev^.u#y 2f( aлd6QO%K.zUM;[ !syV v#kSRmȮǣWRTʞǥzUw\[-FۜeF2??KK.)9# vo= ɴn'+%(Ƥ~eB ;3+L+|q; fapo OByֺ q]\95ϽbRts&sOe)i 4/#cֲ5Muxc`b1S9ZؐF'`j2ṱc2y͟vs\ļ'WhĎ[`+aͬQ?U%#ssӯZm=w+Vߙ1Kcka#Q v⺓ұ|S"jhnq+w%ֆVn^Awq,GcdnZ"RiXI .T NzU;6I ZU97M$^j&fT^йcIUP:sy_UƶSFM^?Ni<ÑWk[r@Ѫ$q]MʹQ5_NW1/ʷМ'iQ %AY7szqmk9 f]"ŭ\뚵$KMLWS ~a;F3X4[4̣QP\ :HWkC "Big" exercises which work more than one muscle 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 Flexibility 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