JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================cK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?U!pv 'jnӊ fs2AE U]BWN3H]8*>% ;j9ܬz%ylH5)8 ^Ôd )*2jŹkQIԆ+h++U}+) с@Ar^"CLo?;S8ЫG]V"2GCs2+-鐒 uUL5 `S3bp-z8KӸ7ܐIWOcw]*P`좴0#wpM#˜)5N ^5EQp:d[YLpvsE(P0q+_ S8F^{ߗAzI\].A3\pZs*諱Ɇ~/gJUҳλI)#5 = q=B8yrU1\G-1GcYEeWM).[N rַC 6W}hX ksUtˋ-#F+dn dVKh0EDmhTRQ:4E_0]Om <K{ udMax t\)c24Lh:4t.kV >iYM68w<'1CsuIkge[k8Y_EqIwx93P.z_6~Bilki dGQY"è>\20s` 8he2wcQgtW=ՙBHioyou*9ZhSqHX٘~GKCj @kg vے=Tq]^4.rMrzuGetting Started: Every athlete should start with the very easiest settings-even the elite athlete. Photo Five shows this beginning setting. The foot/ankle pad should be at the lowest setting and the foot/ankle mechanism should be adjusted to a point where the knees 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 P