JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?SԡiBaiqRM)\R=j@)qEÔmj]Qp"!ZEM)bm*\ B2yHJ TiE2\H6sEOf..S[?߱4K~kg4Vx^>[vx] V>X ])qG${ ]X~?%bHc&绸# U73m$~YnPs99& y~910{34neyc$a㽜x8]>ZH$ G VWuq L? Iُ]䈾_~]Dc#5q7kSqG$G#B~EDKs0G"El~j9|}[(GrD>[Z(8DKv(7bPqF) 9$[RpJnj RE 5LC5sSSA] >{m_(F*5A WX>LB£}?C5o9]gCs맞/,>v,\ky mҹ ?h,h,s!$BEuF(% ZEωRyBB*LRb<,j/ V…qrsf9 9:Q"֙ogsDZluU[]Z€ҹԔ E!͜ی5&3KE $Qrz Ǒ4K ^ ޖ9<GCQ:3r8#5U % WM:]A9<֒BprB:}k~S183_c,GCN?nG icӜy`wQ3ZPӍ2Й;@ZhCKH)h &c74ݳ^1/vϽ{<׎x?=jHQQ7= =#8(E>ch[U2H_v-Nթ"LW@^q]]b?+kX1w_Tڷ+9l4{!&k2ŢFMI4@g)9 Zh(48ZniiCPsOb*#4C&**>ӵz5_k,?zpz99I.Ꭲ/OG\{։TT$.91DzTzcFk30oR+f:kDׯ`,?¼ n+>ې^Q-[ޓ4њȱ␚LLAjni M4P2pisXvܗN" Lj{ȥ>"Ƞ W5 q|^>)8(ltEsI3ź,i3L4q\%4qNΌia\Ěx1kZAL.u?n?(.R:S{QϯJނM& Tn9^MezPpjkiv_Z`C{Sb :72WFݦ3Kոޛ,drj0O y m.Q~&Uy88Z95Ҭ2\Edc9+[he+)>iqE󢂭RcӰ\Fڢ`ENT"(\/h'J\zRAj v I(2G>XHSwdp=sҀ)̟*7=Q6Hm٥EUuirOd. {Uq9vI" wE [hтJ&c^v%291IEGDTȼUkhiip"!T>L`33HujEFaM2NO€pis@ö=*6^ qzP;~>^) })y_qH9@<>`t<`ry Rnl|Pz8jΙM@R?^Tz񎦀̬iSGQ@g# ps^so UM?~o%MNvI@ P=? (QU SqKҀ<C >(j74ױLSx&y4ϭC9H<((,F3ϭPG BGOz(x3gP: ǵJ(^i (r@LsϥPz(gn. 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 spread the chest. Do not round your back. Secondly, you must try to keep your knees level. Do not let your knees drop below your starting point. Third, keep your eyes on a target straight ahead. You must not let your chin drop towards your chest. <br>Some athletes will not be able to do two sets of ten repetitions. 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 you did 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