JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================`K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?d^%ӧP<ԊƖT]hdFSz%i:֞*u7 r5u*<1Pl/zOwɮ.-n*8F#&EеY0B @}{]".U}Ͳnl}jճ cއ1}mi24s ' ]۬.`居Ɔoz' _0jSjO2s~RK>Gka9Qcm,2AX1 v.p=3TƦұ<9>jWeR9-z}3^ث|-p5~ tWl6R60#Ip20}qhEKkl#3,*OjwHGaO,1TH)wg2vN^8ZOy22 gשz\cB^wv׳IO#HGOJʫB} KOk6g1j;;oj']mT}LUX)4z9os:?kg9_ʲ&ٱ"z5®Rqo&bꧽv6|?7dve#r t>([GM?A pٲKiV/i܄۸ ۨ~8[R'́)+tތ_ x@ UÂ?<։nW3mEC"N8zMg{$ŽN1|TΗ્.]a_׉[E{{i~TF8?yV}qOr֝73V8YBqWdEpB#c$svOZ뮬xr.Gmb9q:/{ }煁)> }b Fc+7IkV$O9f8=qO"YP01r^day푶p>ۏ#e6-=X&991Z2Gm7BLem'ýZ^4O f~dꕏi݉+?kVėsKso6 ~7続Sn: SN4xQwB==j FHΤ u⹮tUĚmǕvV,;&CKtW1dI#^G} 1 Xu]u pzW~m&^ibRo|"p3|U,vRg@*ΐP9ϵT'UҾm-南c.xW{w,p>JWSACaHS[l#QyÁGTbckLnMGO~:' >bd/`}<^9m?55-ŪJ`?0 g(Jg>Y=1TO`hWq" 67vaM^?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><br>Speed and Plyometrics should be done twice a week as part of a normal practice schedule. Speed work is done twice a week and the BFS 10 point speed program is an excellent way to cut ten