JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================pK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?xoSD UƏ)ҡH']62(EzSZFIQZYeXx"5qO0Ѕߓ*vcP I⻹,֎t&PC2\|ڕͬTp˷RF`$zŝQ} Y7Ўեi& Fs^uo'PecnP1ySN.GجWtzv9Yg8Wsk5ò!OUmm<ĬA9PqVf䎮+]5_0Tlc*Z)q63gté*G5bMmm A9֖qiO9  +ǼAyvӤ(D8#I[3^;'.qOׯ<*YO nEj"`!@@'Aڼ=5JSm.EF֍AA[COUeibѳDj5kahY͝1,I=0͉vpԞ21giVמ2{鬥-0p8=hl6[[jZ%ݙ`:7Um+VoI|dg$\fTjw^X gaZlKba){F T_Mۋ19TT~Jfq5ν=,G\g2l(b}GJdڄW*#{H9W#U" Gc[ַs٠TdJBҽ[3ɮ{Mo/ -vUvz/`IGL2߀hM, ө5Nۦ`j2EefϘ?ƳvIcmǥe#TxnlzP#="$kE =3H]B#sTpZ\OQ}T'CQKe4v6ڍA4fQ85vGmlQG'׌yqik)sۣa~>.m `cV4x(ԿsӢq4ꭝҭ]jLK w1ε;kqhCm R2 UNI!MBw+vN;}N]RFc[Ѩy6@ KhZyI6d+v8׼Y1IFLLhϱ1Ni94n>6|.',RDJ3⽂ ۴SQ4SO xx]Z1تF+ʳ+:uGo 9ڃ_AnoQz+żIQդW6 Fno%Ǎ"qBxV#1][g3ceujeb]#z_F Ҋ55HQaUF ^*J&AΕ1~+\T1`qi)??VyvG*VWiyʈ$הxW~ Ҭ4y(b[ڻi"xemABfd =o$.}JlanR@yB+rKȕs+ o44{怟.rrhNuƛdsMǻR<br>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 that occur with sports such as football and alpine skiing, says Poliquin.<br>BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduc