JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? PZG@iBӱNP5 ZPʹUCT#;GSPÌ\}fB$i,rMRG>h8랴w-z&8A 8(mb0EIM2l3miʹbHhsE;`)H8-(i@di굓]DiS:;ځCcb?*vݙ۹5Ip,K1ֵt84^dק)4N.FZ<#SŤSnm>= '$OKn'jǽhjz#OCZA '?,#?ϥoiO%x5}2GiB錊|#>V~mNqڽ50p8;{WIj#zT=^suMb-^}=kwG[k];)FダzZt1Ҵ?XPV6wWDV cFq̂Zs6dɭNjB,SH!+sN4SfJ@HS*ThjU4}J}_Ҹq6 Kd`ad5H7:\lnEtE\#3\dǭ_!W<Ƚl'S %HCxD9\sq4Di-K֒;!M}kl9f|h ҽSO^b0?:Yddr/$ח;ۏ5e6I} C>%>t7c95mIh =`;zm3vFrJ@!SBy!NUpyz _N $ܕrY0Qt?~#sT7!9wZqR@|)=*Oi2I8==NԮ4D2̮r?th+}N_)eO?޵ʤx@̓>\X<1`#}$n-9 /_J@8 { @\dcuOosP r OtЊ!W֣x 8=sZS \F ݴxaM&#IZRX9ypEP#&RT8ROib?6;k YYAݎZq:,m4-fLW\Bw F\dfR3m,e 洴BÓq2rI\zз#R&r ЎG]WG+Vvw?O,x㨩>]P7|4-2)~v$$́1=EL U8lVHTߕ<00zpЩێ@ #\)Lh ``dЕ;?w=C; ŷ68TKyb8Z ʅC;CH0TΓ$pUF2?ƒT!ԯ \z'h#P8r\0ߘ4PNg/^8%9P;Bil:eǨ5ҌSVbr䆡qٞWC!*Pc[Q,ǜ"}ms)Դo9CQeh[H02ymrC} DՊ7 \ַ%bUW- '=Ad_W$> [9H`mlEiyFӻj?3d 9?(gb>\ڀH;"''p\WȪDoQF lFX8tA9)07tMl rIhD>b9ן񢝕w!V\E00S*7#^n@䓩UopD8?\IDD cY/0)gphsH#Mh⸇*`<,dΝrU`5tZ+dpխkd,꫏-JA.>ьaɔi `JC@>f6gӁcL`rI2Ըe$ n?RtU!x;UG>ixPN6f9%OCP"'BjI'z`_[_0>\Uz14I78 7i4]>R2uԚcbHvȪM |Ldt# gާKo2yyW1pONƝh p0^2*m6pdv :U7?ekyb1X-[%!!;FI٘;g"W{(9O)3UXWoPbG@>TTW$hfcq%XJqlB1 N\:8Vۖ`d8=+;{KWXf1jď.Nxd| Oi?m҄1 8yҡӝ[c]F*tȥܐ1wL /Sv@j9s 'aC%g] k2z8QS}fUq**.D prNyNrsF!'c@42Čܴ.Nӿ AMf1fp)@$$`;F~S@ ʧ62NIBWim$`<x}AR:ѠbXy4yxhay]l|j+ ǎMgHs+7i:(9H CT-(R(þ gjCylp<'8Oip,9Ċp_x_Š1%8a@8WasS О3+as}*?ٮDhqEwfĵдIOF>+n&H\Elec)GN} $y=Puo8aðhpr:@bNh,5/9$ɢ~y@&QE8فƚF Ҋ)n*GU0xQ@ yxgRxv22WS<}hۑ( 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 imprtance 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>on the slippery turf and a 26-21 victory. Finally, they found themselves in the championship game against the number-one seed, La Salle. <br>La Salle was riding a 24-game winning streak that included two state championships. When the game began, the more than 8,000 fans in attendance saw La Salle pick apart East Providence s five-man line until the Townies found themselves facing a 21-point deficit. But the Townies conditioning came through and the defene stopped La Salle from scoring again. Likewise, the offense did its part as their spread-option attack shocked