JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================WK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?1L2:z{|O#XOc9@cgZ@P#ZH_nwQWKF+'3~Stib;! 8]`C*HG*W*# 5FF0+FEAr/p]5-%67AJ4˂3քX&sɆ.GAR4sIn(og;aϢ&uּXtšėmnX2zkQE5tr bΉ.EÂWk\5!=AQ\X+;=:+_aWmV=SS}^[z4<]湒R)psZs[C3̎f=kViŨEk$ REF~c }Exo]OB;קxgZL.-XY#G(O4 IPj-8n=\_]"XzՇsťa8Ñ0ڇvFA5̬  {b_oɔF#d쎳\8Œ$i$Y\ts“շ:]U `n0zWkVtM*QcGW? Xi{@vVnr_)B9#&G;dUn`KU|{,G$ZVy6BB(W&P}4(xK8ZKwyG{̈́G!Զ?p>ӤEf$(#eRQJm{;>ƶmmFsGk>ەf!~Q`o>ovylT$5t&ޅxm6v#H u=^X3ppGfv;PvmF}*Ŷ3^쪫5@YSkZ>ѻnZ5%Y4 =.TM5dQ]^ծj&!X1+_ 1NQ8raY\"CxxGHP*(Y]fKyU"9cOJTmS ޷0c#VsF o-QaQj)+#n]rJ&8U&8 H늗MuopD~r=p9̣`8%QYΚ5kL&xccE-4qQ2VE$⧁R ;(m$wR=,OaZQz1=rG4Q]hfdV(HB]The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings. This is not possible with the back extension benches found in most gyms. Says Poliquin,  The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  I ve found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces tha