JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?`IY `x]fvVP^-!秩h&ga T}X OD694}FTTWk)H}kR4c3@Ɏ2MPj󤄫28iDm뙢I2Ϡ:V5'5yuOO]JkmH1=}h|q;dk8z}Y z_0Vv{uyp|~p5mt_ӓc-I5|:ii>F^u4 ͻ3[ϒGQqmKrmR("]$kUM#Mƺ-mFP oG?ծ5I4#U8Z:u'\mw #+ yqe۩\o~օw6qض<({1kxsL6v%c縯:}^I#FTnqҥү&[ #aErF_`;_`HɎJod{c4c= &x& dU'd@ SJ)+EZ\9- I9hWJET*SLEbXʸc>*̈́,mn <$,%/jvΜU$ ]֯u%̘E({fw69A'?Tִۍ#T1$/;񦅧xjUx]pwjzlq[{ kڢV$Eb+*pJ4ʵ(V$7ukèjj6ʨ+9U˸q;߇Nju-d=?$5[8Ld(JSCr[tqZ#*@ibUhsN  }zWiecŀGJ8gnOC k SjXDN9$qЊ ̤:rNi%"%9\SשG5巺מ1yῶ_Y"}x&d'?$nY'cPcB WzŮq lpyuف]_ Ic9P>?:ҼPO8,8 zŻ ݅BbbfC^mg(cLGqS+'^y?m&g\dc>mo2\<. oN9Rg0iW0Akscv$wW*MѬ(R[|꾃Һjht=/~^qn&B8,O&$^mXHWTqG2: dtc =vuFiPLg¬;q+nSY„!.hu%%fQ*I֩N5R_1H,W=3ڽ!lmJ/mP 2N+E4NOON%@H0}$1`o\WY|+-1+$fO[xa@BԌ(< g 'gR=2Mu(]`-E]F{1++Ǒ<7('GndGQ:Bw C;/3iwv@W~O4QR 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 Photo Six. Now you should be ready to try to do two sets of ten repetitions.<br>Technique Guidelines: The technique sequence of using the crossed-arms position is shown in Photo Seven. As you come up, you must spread the chest. Do not round your back. Secondly, you must try to keep your knees level. Do not let your knees drop below your starting point. Third, keep your eyes on a target straight ahead. You must not let your chin drop towards your chest. <br>Some athletes will not be able to do two sets of ten repetitions. In this case, do what you can for two sets and write down in your Log Book or on your Record Card what you were able to do. For example, on the first set you did seven reps and on the second set you did six reps. On the next workout simply try to do more and break your personal record. Some athletes might not be able to do any reps. In this case, a coach or teammate ca