JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================XK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?$W685PO# #luX/DJ<ZǨ^"aRXx8jZKa$ ndfNkF\)GRj #(w.Ζ8| KrdǫۢvOlU)09YϔWWl͘c:XJ- R1)rY;:i)˩% WY2ǹYw?Zz,'#KuU@c*= kT/ZM%ՍNN,m/JJ1!2t =}ЦЮY,Qݺ W;3N-G+꫁۸TmHngxjP#?g0pN;I- ;gswÐn(b?:WTR2mWlfwl":f5-tI')$^ßVq[sB*O5+#[{u㜓k9BcN#mQ ]NcshavvsԚ6iX=J7vUđ,b;J&dSZ#Ҍ t`ޝ됆]¯`~ûeRב8(NjtLZt -l MLW*KpfgҸo bKXOv^YeLr@1iXo+sz[61$h!dv^!<;b #/1ukxUndqqnyDgNr>+|ppq-SJdQȯ'^֫ovydTdg`V/:#kUTձqZ߈QPJRHb kR]iQVXd1+q\;xgZ趞R3<ZisCyn 9T'iu=vh߳r=~loJ5hH3ʞG? !Y~$'Ddoc'Nr4dGkmLsM=ȓzYĆOِMiuU;^q}oxSnRbV8pҋ{`VwnI}mw'*Tz"<4yo[̰6E +^],u{Co|TZH!fN2Xkc\8,%_č3>; x&ttשO0YaVm 袱F&sOy'QXJ(LK:)R% j"lyYg IF21Q])\Ų[ms* MtRidB'cz~QUdeSsى* xʝ8X?[s"#f&*"; Hd֣aν'_ɟp5'|~p[7W)Rg!TfQtg(4+ry| ?Շ[M5{1moEMʷ뵼N{dn|Q3 ?§ c*GuYA0RN*;ce\ 6 p>|+-1+$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 athlete