JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|>ŵp1yo 2 K\9YI iH8@ud.6&ܠ'kЗDJt M98O8; oMiܫ8cX;$k<zʏ8sP .2ӞFCq5ɦIvQq0|čÁލRtKB3lvx.5(\O~72K ɠ G]/{}ؚVF?rN'9#$DH?h޴$c}{U-u.kEz+/S\yKq̝T=jy%/ @=\@D䰫 6E'H&Yc "Xqo@ww~hiU|es$RI.xRXbybO4#[ϨȜ#ZTրGC@Cbkinޕ֣cGn žمF3z}M}sVE,G>{u3 ڣ9hR0,"K)'=3zTsJCֺm"}FpCc9߳ޘIi+6pS]ٳvSW48oK fA )hIخ Cϖsm"?ږOj|E#:D~aA+Rڵ#kחv rN{{ n.n . ]oY흍aCcW?>dT~-vv@T P^z=~mo6޺Y#i?6$eޛ"$䜏J_3jxK'NǭS8LF|+trhRzS18D2IU]N `' ZOABy9܄nI[T#@&PBtd˰7<)Ɏ@ u#O/h7`1Ҁ, Y0&.܆8֭hWQI%VxBF234Ir*Űg=?p߅V;Pqchq[1\Hb{bGN0psQR3״$\Fk2IÞO~kbԎ ->V4PHWީVo@r}9oNUYJPdʅkRUQ^kO@m?з2G"C /ÐzET[$fܮA)+Wvcd̄zn2 b!=[Oq!=k+D!Yi#yK+)B1RP^#$XMExb]eKtmƗy+\&V %L'Gl!Yvo̳X;`K̫-\ZKkfIM<^褥C VW0oA fR_@Un b@;2޸#lmhjxRG8$`WkmEZ,"w#䷼m.V$YPlc qZO:H7Gnݕo=J El1$hDK8*z t5ěe[HCyrGjOqY_ڂA8~J̅7l6K6/^{V>+-/#Xך^3b4f tvwg|H~ꕫ2i^ ,2>N?Y5d,{WkcZf.–G9{[Eq j{QZWakL>(D<ڭiwim峆\qY;$9R7\d)y5w7s[͗j (.jW/][ki!"e^?һy5SWG(SBf*ۮg.:08$cX'@ŰLe>2Y1q˻8)4ҫN0R,t^)RI.c?\Un4aic,XcF2 u V, ޹hǟgp#w(jȲzߛ4-qG$$e ӭimZ*E!Se TI>2@Jff=+VS_H sn5 Ԇ܃lFsZʈD@2Xl&2xsJf!,ן25$ ~+4ش ш+ ܬJώU)MY#$S,ݏ׃Z7WWqfmpr~'mto pÐES:Fӵ]mun ֣4vfkdkʴjYe0 rOTsw4OFoG:RY]"О»Pq9= OX5Uy,{涴B)/Fi g_iq(*7sPMޟ"GH׵bjB#/Zڌ i|7΅$>zg>Hy !AE$PRpYsHgK[izHY#ޮO%fc$<5rzN+#1ޮ`dl2Nh`vȍl0 \n'X u8P69[Ǫ!$*e .:xn`98L WR8[K鶦|'=46{!v. k.#4Y8oaM 3i14LGL}+|{n49| R0F+8jfC©H-C`/_Og3&k){U9.HkuHR1[U H\ dU'v*Clۨ4"{b:_x4aBp[;a^ =Iy'it>$L"NNjM5VKK-Vh #|j[R;ִ12AcM2EX~cX7%庑p zŴz/ṅٮw 幹3LVvuwwoٔ,F=r^-;SlFvx&i?*U;KlY;I*̯'<"ܑx^HevGRy.s^01GupHA4JA$y{ԑ|B(\qZzʱ˱ @y%]Pg9YHזf\ׯVZB:$j6K\ycǠi$Jwg!dԬqjS)lnCjv{C%&XMID ҴIւ~:U /cj;Y$, xW6JR[0( X_\sq ÅyW=i鑫hZGYI+8~f}EFҀ:߇jO1Lfg?+ފ;rC¼N z~tOsTS&aFl$j8EU MD3*_Vpiqt$R; -TjuTvLSW)[IaA$ `}@uj?~-T$C?x?Toni_\P:ӓGmj3 {eeP$<?J pɱzޭN/xNNja@so EzbQ@try to advance by interlocking your fingers and placing your hands behind your neck as shown in Photo Eight Now try to do two sets of ten in this manner using the exact same settings as in the first workout. It will be a little tougher. Remember to record your efforts. If you were completely successful, you may advance to the next progression.<br>The third progression step is to move the foot/ankle pad up one notch. Use the arms-crossed-on-chest position. The fourth progression is to use the hands-behind-the-neck position. Your next progression will involve adjusting the foot/ankle pad up another notch. Alternate your arm/hand position as previously described.<br>After you have mastered the glute-ham raise from a two-notch increase of the foot/ankle pad, you are ready to move the foot/ankle mechanism one notch closer to the front pad. Howevr, you must lower the foot/ankle pad back to the beginning position. To progress from this point, repeat the sequence of raising the foot/ankle pad and the hand/arm positions as previously done.<br>After you have mastered another two-notch raise of the foot/ankle pad, you are ready to bring the foot/ankle mechanism in another notch (see Photo Nine). Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br>s.&nbsp;</P> <P>We thank Coach Walencikowski and Coach Guandolo for being Upper Limit examples who have created an atmosphere that breed Upper Limit students and athletes. It was pure joy to be around the Spartans of Southridge.</P>drinks are small and are a short term fix and expensive.<br><br>15. FALSE: Typically thes meals are high in carbohydrates, with small portions. This leaves you hungry. These meals are also a short term fix.<br><br>16. TRUE: Potatoes are high in carbohydrates, while cottage cheese is much lower.<br><br>17. TRUE: Corn and bread are both high in carbohydrates. A vegetable tray of celery, carrots, radishes, olives and sliced tomatoes are much lower.<br>18. TRUE: As long as you do not eat high quantities of carbohydrates with ranch dressing.<br><br>19. TRUE: This may seem a little radical but when you jump start the BFS Tiger Nutrition Program during the first twenty-eight days, every gram of carbohydrates is important. You can only have a maximum of forty grams of carbohydrates per day during this jump-start period. Croutons on a salad would add about 5 grams of carbohydrates.<br><br>20. TRUE: Astonishingly fast, but only if you restrict your carbohydrates.ng else can be taken care of after. <br>Randy works hardest on his freshmen and sophomores.  The older ones usually get it. 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