JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?PScWwE=SEh!JgҞ9^E5%_JzҐzv ( 6 qǵ9p{R`^>x{ڜ$cicUK.H'֐M*#׵d&;ihߋFAEG)}(&)RO#zPGj(#{S*5*]c8ڊntGϬjP8tݨ,06N?qY,חz `_v{kiFxɯz4]ؖfn94`ԀqHll+Q5nj4PG2`5'J>EA ;QJSt URP}*@JtҝȨQҔ7ӥ):Rt{SҠ70 y}+w͏\S>zT֘i? )J)YGҥ :qQQҥ_¨ Z?|#/)UI;94陙(ۊ\RzxٮHC od PV3HAָ#֥hϗt/=e ϢN,n;B08Q?-)}oO3vF>cRcr!q XHf+SNUi~fiKӬ4~ɮWG;DNy'uv+t7V:d\pGqN YYQĈyO G`5+EN ВzAJ=8RVcܰ JtCpztLDt/L j3'y+[B|6A^ 5Կ,2Li zƙ!lNdx^+#4Ӱ\lquӥWӦiI\aPqbx=:R J): )ӥJ;tWlsa&l ZJ~fd*)-#XUi-fE#s>LhFCS#gv(d |ďJ *E*1v}= [hOn`Ϋ3+IPt*sq$ho2>biR6hsBuӀXkKac&z6&QКO RLEpѹI%*GI#0$z֜WvA5W2s1cC{W-DS`gcxV[;p(wnJ|\Gr:Ȩjޅ^F\RS)/m3"J*隫άBqgĹT HZ#̵FX1Wly xVHwp7ְcK}Udb&Gֶik3Sp[_R|escpŔW9^%Mʏ20a3Tndi4&G#ҳqz41V0OqRjRG@b9zUT֌颙5 W 'ڱZKh8m]ӯ fY8K<;-˺( q]4ncЂX$jSM^=3KUܪ@ zW>liˢxa6pT{V-ގti-^dSb0k0?|)OŤ=4u]|gwkOM]xjދL֖[0 מ3gaeOW?^+BvA5[:aYI{siMidp1]ZED4vvpV q^]4#4[PUsgbt~55=i^ZlzP?)Mx?,xǥyQ~.QKU'5w=n0)$u[ݥ̀d#92OrIpUl-Y\MV)DaS-ٲңob4X&n=1QMs,JN: qQHW-GVv??J(\fx721k(F83Jx_fsܫ1jR1"td4^%`}qRqf8S Hp?YؐnmQԋ)0<)߆'a$?zE_ ..+ǃoGv>>iz='^?5ԫҴms4e>nVYy9;#U' Y@>xG\68SS4w2;lѭuyD~Pzu85@<zeUW:1[kx1\(O1Lܯ= E]W8^dQJP8 =fK~wg8MQ`󗧭e?OOZf 2^&ѓ6N:T[6$TMP<(Ě7'?ҺU"}tAvsE$3.f֑8\{!Xߚ)W>Sͮ{ӭ7`>J[ U).c`\Q^`V_HC}@I0:V:U-W\GkciHPԓXm3 ? Y9“:zLj6$U[u .?Qq]ܟV\qR="UdDnB+7*3;Mm˨hKuΐ2z5VBL}ieciEk*9VXq8T%)#1iæE,w%_'IE /$ӊf5sr `vc]@&'ڬy/p=3@: sIqtc\dg]%sb!Gp8 y 2>,,:tLhO]7YVVV.RXh8񑜟Zվu=qBfPk 6!-*:AY:l!K%c} ['WzW"N;$:NW,N{ SZj<,,z#Q=T!-'~LdOHcc8iw/clPl1I12#Hq5=žx\s>X(#1wʇqåK~@Fb%8E'?J;b8US3U-SJ#yq]>@($o1Q#oRGUYk6cڍV JpD~zӶ@8Tߥ J*`( *hTFzT'90-x >W0~3z\`#Pb=DlPmҧ2p=)"܅)5e*>9'Inx/gy2LH&AM5dhb\0]E&9E-Wt;iKrא}\r)sϒ+עS+ҋׂdd4 ;*5 ~s8<PGJO st'H@G)r1\R S~ZPq@hRE09b~`Oݞ( ɐT(E(C lHow 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. However, 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> GPA--not bad for someone who won t see 16 years until next June!<br> Our facility isn t that big, says Coach Zavala of the school s weight room.  But we don t need a big fancy facility. What s important is what the kids get done. <br>Coach Zavala and Coach Rezak work as a team in the weight room.  Scott has helped me a lot, says Sharon.  He s patient with me and we ve designed a program specifically for the girls, plus some extra auxiliary lifts. It s year-round as well. They train three times a week during the school year and four times per week during the summer in June and July. It s my entire volleyball team and I d say my attendance is 90 percent--not bad for summer. Of course, the end of the weight training coincides with my try-outs so there s extra incentive for the girls to do it. <br>So why is Coach