JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================XK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?؋m;N)ɨ[\K}$ iO)%#nAg8xg`9'ZMfAPo֢Vb鑪x5ڣ\.qޱu˥ f <ϻjmWQSFlw|Kl˪6LtO\qދ64zޭq jHH|bn&M?{$dq[QmL#8Y}âF+ -luW\91xNkӥ͠Df( :ך\H+uYm-oN+{ZvkݓrtU;ug4K؟N+1H%WQ[5i-K>? J y֟=6﹝ `@姭 + ^W>oTrߌ;쿘|OOy6qMN:c? ֐ƻwU'=ng𜆳KۆY76z˖cV_˙xϖOUZiʙkDHUiZz^v`Y<țn-W ]Fx]vkJRdzx6Xt;$?S/ld B|7i,5[#i+̥v㞾[Lằ'@0<~yVE] b|,J.\@s;pk7IlY y>$KmId$Cv&y-#tZKc.c^?z[YKik}^ ̬ r*|7Mmbj@EDaUcl=kpC$Vv'<;jNH,$Kh[q h-<*I7}y5鱕>.]^ eˌ Z'O\}@q2^omOo ]k9yǩD䪱d7ysoaY.ItVLZOJ[o)MU%(6|ܟkim ʇ}yI#CA*A>{+L[\F 3Ph7\iiسtޱm+B܋ ēsI}sR/l-SϞ|<2EC͸qQEh"3 ٓ@N,EoIڄ/ДA $r8W51'GTe ';Iu{}>; zE-}2!cA3UGetting Started: Every athlete should start with the very easiest settings-even the elite athlete. Photo Five shows this beginning setting. The foot/ankle pad should be at the lowest setting and the foot/ankle mechanism should be adjusted to a point where the knees re back of the front pad as shown. The easiest way to perform the glute-ham raise is to cross your arms on your chest as shown in Photo Six. Now you should be ready to try to do two sets of ten repetitions.<br>Technique Guidelines: The technique sequence of using the crossed-arms position is shown in Photo Seven. As you come up, you must pread the chest. Do not round your back. Secondly, you must try to keep your knees level. Do not let your knees drop below your startin point. Third, keep your eyes on a tuF"%hXu/R1noIʰY«Ѻ7C[W-sVӢ[t.nCRմ{E7p*O}܊}Ũѽ|=(mor##lt?ic:+kidI6:֤(MݟJ4)eS]l$P0Yjz uVCX;(mv1Y l j 0FD49B+2(