JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================U" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QҊp~7',xl<=Us(@$Q\^5M$0czJۋUQMdt-=?4hqy4o]J{ΥK{?>?t1=It7V'B2^I;pI?Zmߊ`ӭ/{@DY4foQTuMVFkdN XBC2O KGPGpy_iqrc^jí[4Фmc#OZsJ(((CEd!- !ewvzow֩$%Gm+Fg.ًw*GrϽ[(jʁ)\^&XnUk4-f$%bV "8\ߋUgoX}sUrz1sYvr4+"#/$M-CV$O-ElryW5ޟ EP)9 2sYiu4FprϤ^yAF 7~TH:qCXku ?!<Ui[Nש4Qpw/L-[ͭ ʖ^UWHرxdJ4RNSS#$vYO@ |GԎZ^%lxq@y,X!^:OƺXR3"Q=,MbZA㠬KU7:ED Wô8)=cs1uw:1DZ_Z;嶹 PH 5VzRi4ܬ҉Ip=Gkm={fc1Nޞ}֧Q^1_vǬ7?eHt,鞵W>2ѭx4Elf.X47SAxYZ\Rxnv&!h oeʶ2SǷ?Ҵ]9rHt!1#5:uU9@Mok/I0nI"M3Eib]A l%b^0k[dF=]vgo2Wo-BɱV Pp1Z?)'`[ՁAN0xǯZˆ127Sw⿍D20䑸=y?E ^:dY-r$QXf(mP t?\Vqm/aHǵۖ\]~x+H[x[Ia@' OB qiyčm)JKPi\-XIwR j4-;đDkd4nV-D1F6 yZtx-u]: v]pώJB;3GUcm" kKw{^_ Gk$d$qz_5ƺ7_g$,>R=jdbD H'5 SWZ? u[(RCHn.i 2Nz Εg(ۨ`YrMCM5F^2FA*W8⹛)kK+%9/#-?_hMڇY `lߍ^:)IF$abv-;OcYX.3X[[-%a9VSg{JG} o4˖U98$܌i^4Fng  W'~ ʎz|ӧYԴB]FкA~OSSZڋn1!9E+cšKI5C$a@?ħ T{v 6MMmn9D$7r8zwۛ*YP>ǧ"մoFmm5}LF?@+aw3G4 #G I ܃ߊ ݣi߻*J(SHktI=|h|\0E^dgnTV5:YeH WilO:KGu=޻#>`;ܝ@+RUԌc 5.Ru(<}s]4s6·eM%m9%O,G1ʺ@ldWR4R-2vNGwV^uhWqkqo"B2pFwtqBhm"ѯ򼛢#O,<;g}+WUm9$Y5KY!ôd*8_ 6 {,<=9[2IX>*O8H )\t'ѻݍA-ǻ!Îѕ>'=1%P{Ñ4 'FF-LnawB9BJR8kZ[i_kC#1kc 3}mmfbBJ^.c1Kc }5$ ?n-ck\% ؑC>A]&4 ^eB71"ps b!'`#dD(pm KS[KShʆ_ I$ ;]4[;ݿEW3P`Hh!3w to "Ӣe9tnYfostcb@(Nx:t˦X#U2SіmTj ,BU.Fy+]Q6 +-#!$;'#xI_۪jvQ@jSe*#ik;x kcyޒ|-Dw {»z*k z>Sm.G˧7R(0gx5Y`e\Bڶ,{%I#N8 9Z'?k 8𦢖)hΊYmP썚@rF 5 EFG(^dxW+>).>c޴L8- F{{G2toX$cdDفO92A;ic崏nNd)EP[zGEei.n c~?:𿊣үo4yr΂D:OETE<~RF,k'#ܜ ü2]]yiǂG4[gAkInkyF#XdM݂pz` 55wXD%rڊ* U{dPǞ56fL|4QZƦm@8<+WL$VDE} W-nMxW,w7{QhHX3Ek#>'hMݐ-+>QEP# try to keep your knees level Do not let your knees drop below your startin point. Third, keep your eyes on a tuF"%hXu/R1noIʰY«Ѻ7C[W-sVӢ[t.nCRմ{E7p*O}܊}Ũѽ|=(mor##lt?ic:+kidI6:֤(MݟJ4)eS]l$P0Yjz uVCX;(mv1Y l j 0FD49B+2(tions. 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 youdid 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 can 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 mechanism. If you do not use our BFS materials, you should record this information using your own system.<br>How to Progress: I cannot stress enough the importance of progressing slowly and following my progression guidelines. There is a danger if you suddenly make radical adjustments to the foot/ankle pad or the foot/ankle mechanism. If you are successful in doing two sets of ten as described for the first workout, you may 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. Howev