JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================vK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8SVfKnE5l9&4Tl#MhՎ{aұgހ,9fϥ)}IO4 _ܲluky'r6P+p!|zVoO;erxʡ ƙuy}rJh2 i gOj gr3d;նÆ !SYki2l;@s;cWᮬl|SGv";gf&./_~$06RKYC^r#^qorg)&ZWhy3JM74& j;y&3d!O( J NQXޣۛ{؁ !c 5k&l?̉ː#518AESr[eWx am`gXc\zUkL.@fZaTS#okSȣ3K{w5Ypۼ j:͡Y:*aQ1*jGTeVroIMfnZ?'Q=֐"4s\KlGs^"%_ux< ~_EO6Y({lcH2eJm* bBP*Tc\v-5@j]m7h)F;V5dva.n?\։jQm=3w#1nPnOΜF2_Ѫm]X_28hwZw&[wrqƱV 6/g5xF:O5^R3kQ#!mMQ/\eo1aԤ4X;g?E/\F7>f'4GZmFɓV+vAEK("A%$^Eg}ΪŔm a6O.}OR[]The third adjustment is the footplate (see Photo Four). It is important to get your feet in tight in order to make sure the entire foot is flat against the back plate. If it is loose, the heel will have a tendency to come away from the plate. This will interfere with the athlete's ability to execute perfect technique. The Pop Pin makes for an easy adjustment of the footplate.<br>Getting Started: Every athlete should start with the very easiest settings-even the elite athlete. Photo Five shows this beginning setting. The foot/ankle pad should be at the lowest setting and the foot/ankle mechanism should be adjusted to a point where the knees are back of the front pad as shown. The easiest way to perform the glute-ham raise is to cross your arms on your chest as shown in P