JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_Zq:1]*/Z~ȋvBںkUIª%WZUZ_ WoEewª%WZUZ_ WoEڧp8UZ_ Q K_jTG K_j?Ui+]{j?Ui+G*/ZmSYG*/ZUKWvQw #UKW𪴿 j֮ފ=Ndq𪴿 j֣VA-_G,#VA-_ª%WZz(;ª%WZUZ_ WoEڧp8UZ_ Q K_j!iB1v¨=>*ï],oqmU!G,w𽝍=Q-Fs= ChAqsl";TdU<*Wy&T΂Eր>^/>k)LRxֺ(+ʵωڏIGsѾg*OG~+c4nﱤar= Gj.=>s;*y^cvsҀCPHQp=ռ/>;]I/Lq÷)x9ՏhkA ϒQZ] 9d4cs>v;+z >D3ǁw',t#ft7.1MoA=u~c-oE5x9Gbpk~\麎p"Xa=?uv. 4|^Whއc+G4L 4{[D׊E`6ʳ ~WWc53s"+>+(*9_Nů.9RofBc#VfOaI죒!YSM$rʼn$CF Ljod`e*/Ǔc|kt|E; ChK 39n/OaUWDX봟v_-l-QYJj6zEWGoo; o dUk˹A\ oǷ4wtjg+ifn@aI+-,వK{HRcH`(K$Iid~5-y_/jӴrujJeKohRO|ɎQ|?0fa׾yixN}5;Ju}h|;o PCpS?(asC ȲFk+ =(ľ&m8v?q5U~<[j xz&ݼ$|'?KCmlK 8ST H iU=UE7F\W5Ҽ+`ߖiЄON{z{۶76젓][ qr?Viga˩.6JY}ᝥQ.բZӿ%ӿ%,/帿EIWEi|ۅhq'\?aUz凇W׫@;Izr#!MmOc#pRy Tm7@g* QbsָYvfp$NZ?kMΞ]ĽY.ՏzJ-uivy~s>tKEs""AɵrUx^EK[;ylg^"mĭ*veľS'+5}z$?~t]%RSMOF^\8va{NQG8=:bZU޵c\Jp?>3xJYg[ ~Tzǁ<9l0@(K sķ7VmؒI~Rj-;ޡVݺ7lc Y =φ<=sbYGlqz?d7 :W-Zssm"" cUFT`)uCг5ggw;z+, G,g\j=ފ?d? :Q !Y?c>sYBιuϰ\#Cг5s3;z+, G,g\j=ފ?d? :Q !Y?c>srn4V'YBιuϰ\ _he/M5KCг5s3EV^-G+/ o_s, G`.²mѼ'x~gJⶑeHd? :Q !Y?c>t/OiX,%ϊm, ^)Kl@g=>Wv܅KZü,v6,v$JuZ֞4 ą0=+nfv#bӖ)  N1|g#֠9: >MLcb@8^^/=`R֑j'L]Tþk)j7\Ex; 4t?9l7~6n|Ȓdi%ק,JJ2ЋmkVqITcVn:IMݤT[L6vG0 IKo +Y,.l"_@֜R!IJo'¾%\w6p8~ֽԐ]]O[xGcIA7|EEr(f{:bwMU#,w|WEZ#oeL~x]fѻ9RL Xg)| il-?waw.*Ek-Q@(((((ak 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. 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>m in the direction it needed to go. <br><br>Thanks for sharing your inspirational story. The Peck Pirates demonstrate