JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?T#wMi+#F08 J]-'4t;cVlWIq?Zd"dOm  hPIJtw^y03g\ʡUHzuk{48ʤ`U"qvzU^Qё#\Ǎ= (PFLgB $Gڍ@I#&n'C=(w;8t@?ҥ^h+gI646b)G\·[|f$DRG/L ?xOC2+AZLy2xs}wxK8`"P壐Ǧ1ET;t=303Oٌ?ֹO Kyfv4 HGo_Ii7XKc'[XV#-r1zUPn45Y#c`kK9}~zU!bùsӬmQnT~*-5Dn'[09&(Ղ]pűEV¥:Xu]8lc؝U.x2&w)͜?fZ_ ˒W/ D?vGS@GPHGM%*ƪ94@TA8Is λ^I b+VPB.nƜo˘8畧$9PJV(mCNAJVͷ8iE5)Pi(ʀp8CH^I8O±sdaw\W8޽:Ѹ#*|Q 3KXd21YUW4/9:: 6t#3q&67:ukQ,k4l@5phxtm0iICM䑣Gx0@8p(/{)u6DDVFQ|ns$⸙A,4WwIv;9_SVq'G ̊n@ք6OG$gwBCŠcTq-VIS9x$ ǥB層is2}-ƛq$v'Г޷k[y IlQԴ`qԪ-se a,cUդ0[.y]R7NNx.λGvSKB9BE*N98V>愩]gC%)R 3jjS J>R~/2: `KҹMWUʘIu{t(AV䅕Xc޹&%y4hԀ ~**RH }8Wiػ^5ZMOsϾTr:Wx:_xv,`+ZJI=2eIG˾>}Wz]3Į 8t]q\}k&2"yM5%iSLKRp;y44aBewDԯQs-dIW5Kv"P7}k׵$(NcM%}E@O$܎ p\K2ZIXWw㋥*9v@15$jDNIXsz 2J>gg7>s#'/!z˻CdJ|5y ŋ0&<팊\E8Uj:oap%miV^FKqg*`Ĝ倰d \ny!v\aP&±k1=FiTr:%f#r-w~8>z.#k+lZVoU>^e'kH2I[MgQY\pqs\ޟi631NP|R 1msE-$cp!48_z5 Z50<йVg'"q<`394" usta⼲&Af=JVbQS5G.295!humpzχbXA+-ME ~pW=?]IZŏ?5&D/@Ke8$Q[`i,?֊eXycUIZ) Ֆ XڒGg:CpZ}`Dm0+6h_VNy9f@7ŷ[`d^E-ݾC*nʻBNs0]/LIJ DϮ=+|O BçJ[JF,,R$dК^['"Y#bpH89,4x6A%ʟtXtp`X0:=>顬-KA F>~53D*{YLQnPzG\d4&=$+:Vƙ2<5 $Vp:ApKژeh|P0yYxzbmvy01$U:e3@cL\Mu*+*q'Ұķ0<%d㉁ 1n:Qwu9uk85j7FG"H+Ȯ{s0Ȍ,*I!BxPN3+Zbᩬ43j`9 s;WA XZkpZ@ )B68-,K;D=Q\u-=nXʢNV&h.@64&sG֭0E0O"ܹaUj54V:KOzu:]3EEpxm!$saA8?]>V *$VGۮ ;A%7.n#` Hne `.pqpNGJH5%1\6IP8#V@n0rjV.]Di$bn?AU7 yxm^ƾa T߆R7=(GxRD]#p$V:87\}5_Y{X^)<烚ɚ,7_FYG|d eŨDOkNrdʚQ(9[>E,etJ(e O'Ҋ(@ŏS ( )cZ~QC*/J(Q)O(VEQ&EEerlocking 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 osition. 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 shoulA`0IFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6dT1NAj!@3O3*Oހ:1!zuR/98M탊E<Hԩ qSH:bGP?N1b:T^=G_ΰj-2U,׎2" =XNaވߝF'&_#y!6 8ܧ ҌԶ*tlg zRr;p?Xd ;S UDr韥!zʤ+o9<(2z o'!O΀ e)s*rOΚҀ+4ҧ֧(})\**V^P#ҕ=)~AtCnmAܫCpl#b٬#TNW>ҿJ63f+nyAyqҐ) =c~RHFE1F: `S*rtݨ=5T`t~(_aEHÃN4pq҅Z6{f>;dT_ޡt {{=ϗOxWx bzo_<=iIr 蟏SWTX=.Dcc"[yEV([= ukCFh-"oŭz| OXsJΗN3<C'5(Ym>;weu\}P3G=Wkd9LұuMW!:֍-Elmύ >Y'1\sc|'/v'IZ^akr#3R @=ֈ! "; vm,nnۊjxɑ/|t%#\}؜3+קZֵM OtK3KAZv%倻xMvĈ uO#5%ta88;3Zf`N˳y,5pes {fqJASvA:_jQ$j(oFzW@˂s/nȹq-Һ _ŌyPCOʬ G5GӶ>.3@L4C ,j^UVU}WUѴ/oHB$p+J̚mʝr֐e޶ݱ'͙粃? *3WtK&r?9G];xziD(l.pzҔtR} Yp0v^>zwq`!>Ċ>Ӥ.1d=gJ4%\t"Bg @gx=tFy TU+m5Ƚld@sQ )khof2Rh⿹yWE#{`FӻҺhZhhc̷ I,=r(R?k4 CiwxDDoMgP e܏J{e%&9Ge9|ÜMxPL=+qb-xf{[2U#Hrze1I/lpXJZx5\n5R<-?f^+̭|!Oq3Ɩ+,}5Q[1Ÿr(5Ϡʪ-=qL“f*D#ytW) ˙ q "ZQ1}5W  Ol]x+2΍R3'Vb8dIn^]]#!qurD|ZCNdu,|Vr3M+\zqEH@kUPz6js׭W$]$t-Z&T9ǵT$2xsM2rsH4WTm}6k+F8꧳q^Gj<.k" dz Bx"ZOs((dv=[V~oCo~&3)})&VR/ #-$_oS޺6nO?p1"8=DC`n1{fΞ9SW.|ciA/g,#F,sT0@8@U