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ߵejp;6W);8k5:uĜ3c*:͊ Os UNX0S*kPv"z֙~9 j\R^\kjޙOˊ"Uىl1m K^2Œ6lİQ]|'at^ڼz ِӨ^rtA]S퓕BxӉQĎG6|Q(~68,=OFH0 VW->32}BSrcqރLgߘy6; GT}6o C"k?D B#SS_+:#\412E;ִfc Oˉ1p3@Xub_[KF0,^G<ጁ ;xg\J?JP܏Xԑ=om_||廯$k#ғṋ)_#fESo9_;vِzjơHµ;b+~5oIzw2mє\1Uw-݊0,q6be9WL'muǐJIZqjeW5(+_b(|r.%(5:}FJcWe>`ֲNmrTZ(<ښlrX%u~Dk۰9R3O! g,m#4EJQS!}FT)Qӵ?ĪkV9ٴFS'Tz{SK>8N”BZdNCþ f0h^.j @MZn}4#j02kTcϾ)+U/N`jfۿ\UPI,ݪ);Qeڧ1!ъQlP"wd2rcw49 qMBƂ@ W7L=v%B/AxW[\+;Ӿ 0XtSlS YAQ%.<ڿa|?ᆗ-[Z]bˊ BJ6dREqtMJe4& i^cPQ!.b4bsc,|( mj"FYiwޑonf;Yc~Qry93t586M$ w=d_'BXl'f>Sg86}->̅k@gcMc7 +lGlFWvqdYPG8 41U͘KJԊTmE09];uysPYA]g3- 'h$2XIVXr1'(U 6j )^}V@xx| TءvĶ%GC_Z);WhF{-tMf;HX[ sم|r(}fm^ 6 .$!ZQFiz hey€>^WIɖƇ{3|M 1yA(?xY*Ac_ѱ`hO۝/LWhMmC\Y+< #+6´r+qUh}ĉ,6sbրKq81iOd뗴&'CPL&z#Θw}꣧Ӎ\wqv^э ))mδ…E؊o%H•:bW+e*goJz6wO1٬PڰJc f/3Z7?}Jb*zWŞ?&+ {w%7H(ʦǝ96'Jmu?T暶ӂjr:j~_zvE5K\~ZGs3xgSϊ2ߌxkkgUӾFXr'U f?FI} ]Fw?A__O 4חگ#o#b1+pNe vm% lz|ϝԯ/^q}s-]fI8b|aC5낾TвAll 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