JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================sK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?զ}.6:41*s99sZzhB"̑*$̻$ کo?}o\,(UH;3]e1s^Sm0=y$[?cIԻc8 zV%awRA=4_P4,n ?^ƫ!yǣ֚ ITMtdiXm.$jAkD'Y< }+u;=bK&#+G?4_xrrɨ4Bˌ L zXw-n ߼A+7ōn:Ex|c%O*{;)OsF,1 +ԌX.Ik,IT0 !I<2'uZ)UKkeԄv8i_CG1,"g X(BwU&x~bdv> 0n&9Y-&trYY9#R2OJoX̆];ogrc3:d3Qgvd}kvR ^]!0r0H1\᯵j7khT.9I{VO At1~58t;c˙VH g?kfTE+Qnʰ]- wAQ\>X_ck+*msӥz4@`rpxW9h$i w0e'O+3 : E{H݆8!=!h~#>o., {mV2`/tVY%[TwXIQlCocz% us^ţ v%l{}+fX;Vm-b8 dB@iؓ{o(`\\,ٹ ee1]I#ݹ A^_9p#}/8xGJ=LVօ'Z1BbP+=. iuh⿈ע Kj~'[޿.-sֻ Լ9oy̷`sU3F-o}:TsǨg]MgUE,kDN5zSdO5MxL [ۘciuŬim |R R{ pRX#.鑚Y6]3y0GZ%|3-CNƧ(ZKf 8Oډ&9d@+ 3^8qOxtsPi. qYZNּI#QHǦ:;VJGHrϿ 7Wң)jc)W`IE{yf'Jǹkvjr-XK!G ^ K{{Ȯ%Frpq5Ku{apT $@k&cvҧ&ۻr[I 1 _0ddUh_'8<@HJf+W;QEO{QE+&Np)E٢cnTechnique 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 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 assist the athlete through the sticking point.<br>All athletes should record their efforts in the Auxiliary Section of their BFS Log Book, on a Record Card or their Beat the Computer System. Record the exact adjustment level (hole number) you used with the foot/ankle pad and the foot/ankle mecha