JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?sRURGjڡA1 'OXCӧUje>2,qsRvpZeg5W =Z8;;\<in4fT.#1#Q{lUi J=껞C!T'V>JsyJBCQI&s֊l xTjj@xYJ @R"pp*e5]MH= XW bxP:5a]H %yCcje.UpI^4-v'8իgk{kup% 2qg;vչ0Fsם^ha>]&`.eJ_J]_7sO;[i "l:})'=FQ3SKهj!Y#r?E+2)9)sȩ~Ng<&Bv-*VP)5Dy㊕ZSZON*Nz ' ]'X@(O }6y`m'xX#G x~^%y9pyE,T31aɮm_J5HxWA^d6Gٓ^9X{XHaF[׶i4Ƌ2'`gv{g(\Ҷ'/oQR3cٹk nJBڨDNI^jY#{LK09@<:v#A$EN&JM2wd*v^ͮ OpЩhufvV5E'П-"B5)l~5f5P;gkHIUA`r}Ѝ~1x6I m>nz+O}'^!넾I7ΠzEv1yg@fb^Է,/,ehJȻH8ϡ*fZ{]0]  ޕ[6p[(@fxq:|\5m21y ,g(6)Jɡm;l++gҷm"~1QpKIk h)ۜCw }BFrԍt{x'N(. @KJ8=H>ٮ2zpPj. ۷OC9A?f#c]p\`(Xr1'cƐxVNZO]XlJn׵`roLQGG+60~UѬpSŤj3v~ߏjЬ@l?V` SAN)lGecRZ閖NmoM!W*0uFʌ})X0?QRr\˃hhd}E,ԩV(BOCE (#X~QIgNnQINZj?J(??ZO>QTZZQ@ ohC?q'mj|HI'+c+Ҵ.䉼i ?:+FۛQwz/u;K_2!i$$WvI!X]AYn$֐ iF(Ul彿YٶdYzríA0yL+ZuQR'rhD}ʶEPXu &s}dݖʑONP~A1I|Q93Vׄi"-| *kBm.s2p>GrФ>2Oꖺ6L;Y^`q^ Kkf`e d=֥TZ5r7*#PLTɅ(XXdqҊ+VqAjȄ+h0,H@'׭PQ yQ^QI qĐcQE0Znees are back of the front pad as shown. The easiest way to perform the glute-ham raise is to cross your arms on your chest as shown in Photo Six. Now you should be ready to try to do two sets of ten repetitions.<br>Technique Guidelines: 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