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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>r ;QD2L9!DTF tbƥRkVh] KO;J*@ȨbH+y4DwdyY~da }bɻl0T,uϲkU%^7` ׊|}s$Fxv8/$ZdZfHuE?q۞o^&W1 ;lڃ2o41ycBT0FQ+Z:l`YԖo֊azmː4W}ܺK낶cAS]L(=XիKonVᐰ؟jsNnbw sڸ*n^=$h-yry?p柢,ܨt|˭A ۵2pzi(H.gi,3{{~4Rvgry 1ڟ{/ŒA^cz8we}R"̌R3*[{V͈wgҲI5$;o* @u?)>].dog9;֭.#c>ةWdV̚±Ό$O?' -R8:ʈ%\y>OPHz-zT6(njxާ'EܫTEOŸ )FTvTdbH?~VO]ʰ$nQ{vbzr^9`168'޺ AdφB0~+ĺz$ WFIM4]%$p':1apA%1AJa.< RiFE y|8R~ZI$lF3E94cNfi*mIۻu>_<br>Alejo s influence extends beyond the A s playing field, another indication of his success at this level. Most pro athletes, especially some of the bigger name players on the A s, have a respectable knowledge and interest in conditioning. Slugger Canseco even has his own book on weight training for baseball. Therefore, developing a rapport with his athletes is essential for Alejo in guiding and integrating the training the players do on their own into the overall conditioning levels dictated by the team and the game.<br><br> I know these guys and have been around them long enough that if they want to go off on their own and try something, they know to come to me to have a look at it first, says Alejo, who often encourages players to branch out on their own during the winter with his approval, that is.  When I design a program, we sit down together and go over what makes them tick, what can make them better ball players. Their input is just as important, as far as I m concerned, as my knowledge and experience. There s got to be mutual respect. <br><br>Alejo s Challenge<br><br>Alejo is as much involved in coaching his team to a great season as he is in continuing his personal quest to integrate solid weight training programs into the off and in-season training for every baseball team, at every level. He and the A s have already accomplished much to that end in the five years he s been with the team:q@cΕ^ZCOڔ4@Yx'փҰ