JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================^K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?jQ`& #WS\7mREU]5'+[?3bc__Ǻ{4r/*p/b.Hqi!|wR9ȮgZZw/Xo(IU4>*'8[+^k.IT֫5F h%*t_MZOw n!q}WŬc9sԑefWV:Tt/#Zm> U2.8qҽa~ϥoN|Vm ^i #v@+/,uBkx݀v(aj%!t9lzKP39CԎEt1<#9fج&)ܧj@Pj9u%Nvj[&hheg V:2?Jsr7>/g =Bw2:h&8[4YX>gW=IL,H8dzWydE lyL%#nmwlzW^DI+`[< סE5hd+\7QZ۔YF$.s9i_O^y=u ݽ5^tvn$ٗgqP~t]WAGi%+'%f􈬓CX);!(R)-mV)d}}3 Ƽ$w6T[ٮ%2H6r1ڟۮ7p:~:'/hnbLvt9UEcN8T R4;T(Q}rM #0M*n 4lliB^^e𱤸SrMzmj9uL:-㎫ c+/R295&WQW(Bdcr 7*a#-4 h@Q+HwzEq #bI=oW^.Cgnރӭ/!{L(<?irCHPrdd"qR=ẐUFUVE_wL#@9Q4w4Ő }j QבԧS]Z\Il"? }ͽ&O8amܷ*kw/B+-R$ɌkTs?>o Oc*+q׵xLi Wl~Msn?¢U9Y2DeŦiVK˗H vt5$eoݰ|Eu0ZJKh H8\ƿ^6c!NLees4F(R҄S8ӽg7Z̉u4GA=؎WzexTC֕Zɻ-u{]H!g0>դ:u4zp]c*}`"(zLhbot^՞lu=vGS]鬎P^&e/ߵ*kI!ϲ]w4="MDX" *Ng& ?5x[W$TUe֒jGilIr˿ b[w7 Aaft5iDYb] \]i[SG)6zm̋.D5㹪MxHoS60jm`Ԝ瞬P-Ӷp}j=sfzFSP'Q+Ӂ;&q-=tI !NV?=ꖓ=5?DNS`rh1Fz~BTGJ;Qp X@!L:uG O>a~EGZ_,ފ+Z{-pԿ?z*goƐE&1=h loose, the heel will have a tendency to come awayfrom the plate. This will interfere with the athlete's ability to execute perfect technique. The Pop Pin makes for an easy adjustment of the footplae.<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 re ack 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