JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?K\G5Ck|INzصF<һ+OT =MwpiF([ʃEt/E6@FUA>G+՞O?mOXc&"ƍ`8rwZɡg uzM X9kvo9(FQ߷KIwVږ#(W-ӚvEڢdNg;96m,i, 0yhÙ&Fv#95lzS Z!X֠깋5f×]G+'ʍ:răQ6C*ރ&"A1`֊ ;bob ְ%[4,xVkԆ|HO]ZMku[v&3#w=xFu_kaѵ>4?@;mI)DQԓ\SwGlgd48=i g5Z`$jg'osh(pmoiik}+/~!ЭOq֪I#cN;_s4j~)P.Q%1Ҙ沕ЖB[D*&"PŔ:lLFpGvN#8WC(vlԚ4 I\vϭC#٭1f& EJ$Tu"tOqv1\NN)U..T(h *2,9{+\叁iZD)ߠ/U/aglX։ +jbѡt#bIT'MY]#;u22Y#Z 5KH֭KqE떓Y&-2w?eUBν2O4?]6 W;=HZ0>ONNm֨{ē&z.;&j =yj6HŒ;V4+4`wϵ!j,9N 6 :F99 Bl%C:sV9v*>sGVeݔߩ,֣Iw9l携l*cPLg r5B4B )6.rßZIrCS% dqq^80 ;D_ s#i[BQ$T Eisij(2;a5*3>S%R;ʞ~GjGP֚sF<.?4@rxOA;Lwb<O¬'Q2w5kfT5°c3tQWs,l]5Vĺ q^JQޙ'j,&}bO۞}jSO¨OBdC [\qrbƛ{/Jz𣙌6R~X6_iʈ;U"^JGOq]`EP=t/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>:2jdcDU=/[,*6HB<y(!7о֛*!(s1ގVԚm\UJFfᐓ{vҬ0=IfJ5IFf*y>챕f^_fF"qd |~lE i Y ic\ޥhN A FUi6VM#KݱKXkO1/wFP 06w\iZځy%\6{v)إ1;i̛)7eMi5㠟M `K(`?BO)|C#!(Z^.8GKk8$_ghAƭscVLlVY3p66;oʐIc`Z)sĸoU`-Q[7ޅK/2:$l!ٙqL2R^ޭ3S me4klۯesi-7CH8ֲ!p}lըpL!5S )$i#]/ZO31F"I`KOz-/xzokN1JaUnSCK}Lb%:3cbz=fғe@-!68TM¿v3KOI(v%ݙfvSQ1_\G@D`bm–X+VAU@X7zmנ!?._8+tXf`7,.9zkx [5<0-\HtMv}Si 69#EXs'R%!@~GQ7z8xsI< zrf%$Hϑ)[lkl82D LqnO ,j3KҌE7=UHPvҤKߢGa\nꡨ}SM)aW I7k pmGְ bj]ih;$Z+*ښf}yb3~bLɬDXt^6eHGr9?.8 D; SkXRIf 3Z8F? NDԈ0.rҋh6A$P.JxQIb<*{.>iP"U6֣VlċG|)A{:o .rF>bs\ &#"̪lڦm|NR["\c'-&HԽomsc[`c[J}Z.KxWf#Q6pU5M*& D` ͏'L Gі>YXX(rqxmd%4J 5/b+K& u=8cRMȧkû* |4u lƞX#%IIƜB-R'}cpH;,:GT (lo 1¬$_xDzr: at least one weightlifting competition a year. "We usually take two teams, an elite team and another team for anyone who wants to go, and we've never lost," says Tomber