JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?kh˒xNI cnk\w$-62Vا~vG\+F+P=+&HCGR5@BH(U$2vԡYT+u.\s Ticpr:sS8&'mZ(#SLŲ}Vdq:$ e ' *{ uuoj3qFM ]ӄΠJֵ`%\wBE2ԉ\T@<+pA'q޸|jxy1؏T@7&hX7x["?.HPWj\~_9)_kO}WQ72I;v8})/nc8"8ĒƪQkf෵VrMlڹ|Dn1 ?:<)+VHc`H?xw _*P~7x4u;%+ع%Kou]Rd!z^Ef~/ӭZ;zdrS[U+hr#Z6YFCgߵfxf221†T,eH62e1[i}AG'ƽ+^*(Em t@,1Nzi?rE}Ix昄0(yxBltycJO4cj.=Co5aOrohz Lxzߡ3ܹ!Tpqu#$M*oiwGG2jZW7(@]?aXXvZ6G rιAb[O#فH*s+ˋ"\$.~9WGm `V7-ҁY18,sMj>ψsjXt9eaw5J-κ*/5F¨My74ۗ5MBMV0*N*Z`cyn*~ii,1,_j.Kfm.b"8ުL'-V2z%UdKl01{^sHRzU> pzQ[{8v#0ovEOa3Fδmu+ 7w?g3`O}k=%R *8B×$92IoƁB ZCӸy;})Fsޔm=AbYbO( CSNúI sOYhqȀ +VNl/[kmppj{:oH2eR18#swڔaF0*h܃~#9Ȁ%bW'')a)5Vg`~Z@2q֗~M ]2w9̑W!rQÐ1ixӐEABϭ`u@<ҚOҐZ(atˡ1R&y8gޛaqIHoaRsS7A#p*% gҐs)!#?1Q>wH1.PsU{(Yͮ;h@f1 gf4HdlVf;U60J$,s1%&75#B뵳Z-9u2JR֏C"nUx؀=1RZkO5i~ (hl}LMuJ͢hu.GnZxLLKX`1~uq1i:nXL< $Ehdc#={j֕aQzK bpNhQ T{X˝#,Oz[0:c[95Կff^>sEId:Sf>/BLy8Fr}=OK'BcR &m"yB*vPzWY+5֣47 1鎃[麌E4c pGWtS5U$sXW}SjCNF{^kj2k:󎕥j5%3seZJŌq1'UԔ'n{AXJ Io|$ e=? <5szdRFV4=~+c3KV,0wc5Ug[5b#N-4acز `]n`Rx|%fv +9*Swc΁ˌ[z9 XsnqdΉvi@929>^ϳ`$0<{b9w[ǯ.w"6xEYыȦ$xbZbM!##v3wК @'q[8=OxbلZ)lF@}Nǹͺ/Z<^)\K` HEJR!`6Xc0,G2i8@]lhlw{zQOF@@ͱ ܧ510>Xzl'ĝ2zqrZYc*<Ո\H0U :wF *L1 1*EO U};)'!@Z'*w t @Y]v,lG;*qۡ%OQV 8?7&9$=hi-9c@mo98'7^H(@\MA#N ĕ\F*N{`杴d#҂rycO9#V$H?2}if> 8 0"9h=8vʍ?aσZAO>YS1/(gHe_$]Q v!!r 9QǨ 1AqE$S,X7iUIc*@>2`{E12ӴdT98SS# \` K4j2}94nBgE!P2$jAy3㰩6یt; )p1# {P2lāhCa=*=uBEa2G%c'Kl8֤#Rnq3VnX~\100P|~h\܏kth0ґ *3{}h+F.j9w#3zVx@Cu#h2ٶm #Nvd|IMk繩D)$!r'Ulprp'#[mkAΣ$)@c`PGܒRx'vNKo?) O,UOZb1ZRb *@zdm ==kR,*%߽Lsvg=# \=;r+L0#dsp:Uh1<0.⁙Fяc8cR}iE(6[[$],DD7`Q}Hc6{V,{[x8cD%!A 9A&,RA*X$ 7<|0W9 7 InRments 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>omething to strive for, and once you've achieved that goal to reset it and not just be satisfied with that. Always look tobe better. I want to get better and make it to the Olympics in 2000. She wants to improve her score in the heptathlon to somewhere between 6500-6600 points. Her best so far is 6211 points. She and her coach, Craig Poole, both felt she was capable of doing it this past year had she not pulled her hamstring.<br>Tiffany graduated from BYU with a 3.1 GPA anyals sought was not of the superficial kind that so many professional athletes rant and rave about - the Royals elieved that they were the best team in the state of Minnesota and they were focused on winning the championship and earning the respct of all