JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================8K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?M:?@hv%&dZgV]Hb2~`G 󫍥~4XesEhh!,"xnoz 6W"HIc&+xf\7Ә>`WMBK7/@Ǯr}u崺hvy=J[`ǭfޅΝK+t ~MgK}m.w83W'C!iW?Jbpv+8V;EUsVXe3ǑAx\6̣zu+PHN\澙kg/e/$(#ӓYR0s+Ȣb"&Sy6rY=}MZU,R6`SQS-EYM)]Uy:tt4Z%p}g'QEORw5]@gKyAeu)s4QVr" 9!}k0:9# second adjustment is moving the foot/ankle mechanism forward and back. Again, simply pull the Pop Pin and adjust the foot/ankle mechanism as shown in Photo Three. The greater the gap between the foot/ankle mechanism and the big pad in front, the easier it is to do the glute-ham raise. The narrower the gap, the harder it is to do the raise. <br>The third adjustment is the footplate (see Photo Four). It is important to get your feet in tight in order to make sure the entire foot is flat against the back plate. If it is loose, the heel will have a tendency to come away from the plate. This will interfere with the athlete's ability to execute perfect technique. The Pop Pin makes for an easy adjustment of the footplate.<br>Getting Started: Every athlete should start with the very easiest settings-e