JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Pz89ÒG}*$F05f"!6ppe YeE>j )PUlnZt`I?s4h[T ۃJ`[F758$cтԓڒV)m\9 {&W$&0z}X@bT2ypvf82=5{-jR(={B8Q"i #<֣rr?^Ӈ)KDԦb1`ϵ.}J0ǠPc4?*3M9秵0MH eÍv4"089E@:-4l ! ":Z!ld9"ƒr}Q*ۙ ßgL .V$$Z;*ˑА) Ab;TF墁6Xu#|#9ocJTF,wӶ+*NeYYDt"h/^W19guMI1Uvdv'aU7iJ$kck;*~U _-#ڸB冻odB<Aӑ">H֗X^#f#j=?{ O[kڍHfy-Z3sMQ#4M=i !s4P3^FW%w_u%3JC('8M+,qfyN:Pv.\פm䜰jr6w63ޞ[b$r1\ca x:(U=NhQgs)ְڀ~9G"6`s+д -&{VaO{ t}6q+G³v+cv+u xOU{\ױح7CҨjGhʰ *<`Jѻg 4߹*vzm66(Q=:; '3]|tU8m.[k\8XC؏zH?}t$h-{Vz܆xT TGcZ : Vcpyβ!d+MZě饏kTwaiUz=qԜݎtsBks˼O jUn`oQ ,Fvb=+*xÕt k%Ցz$nQVnkq:C\\tW@H(|(&Xku-(_MQ{Btw Ú.ɪm+f}q*- C9vRZt/nhIW(2} X^(װ#<+*6vs̯.,]I'9+'PWnNYzO|w77&2i_Moֹ$qG z/nt %t#6}z~Vr<6:?!EqJm%:[q|g&Xi#VuCU9ǹGwQۚ >8,9gx41FyzK4t]; o-Kplդ#FC5kan ݒONMZF5ȣsߚ Bե01oGR,g?Q[_AjSA.\V;޹W 쌃zpuR,6 k^'.ǫ yko۲ezTW&N\`*=.#tqHgC2m>E'ͬ7qmkxR0r=8$SxU]_#F w$3yrMsTMM;F?,U6g[KԜ6p1[}hB`ަM 4j! Av%7]Hyq=ԯ^I@wڟ<@7IOpti?(FC93s\/,).+/싣.Э. דm`M({RijIqs>|P0W-v.s_uO?QW1c֢JB<)ѰyUh%AYuD4x݌\1 c;*uUp)ak-5G~“$R(da#E~n޴WpӋEȢ כ|JpٍPΓ?(:(C_ƔZ(4hScQHdrt5IR+Zu{tQE>nh{ nwVҤn+h(xЫڿ}hCQLgs: 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 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-