JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?xV_DX"I#-a=%#\ Fڧ;FIS=).up^ES~U<],>tF9r?rQW8)pO N9g,؂O 7n"MIdT)⻂ؖ x16PѨ X[k Qيy.#+ W&# ]YHҕtvpG8-Fg*DS^K( FF/V~ƅs7d4}'22Ef s}I5*ͬOBۓ yQp'D105(Rx$dۚ2_WmL-Ȟam%"h~_Bw>cUB#B䓴cLܠm?W2D7uq!@ \,8[Y}\lʪTGU.7p^zcm*Iog8%3㚖Y٣0VA&ۤys+ O'd;EnOn`܁_7:OJC8;A4Wg-22~'4P35|[2:>kvԫy˱ 2qk=mJ5`Zyo}CTnT_CTq" ҬstNpuq[ #T =kmtG\L}D?;:2#EN<΂ $cXhH]Q?^ maͻN MY婇QU$ƈ9=rjx,ʽKq[V M0,Ziqg[Q$LnUmRH3\7'N}k##ZUR66FlQZמ)c)8K-y! O5jWms pvOpڜ4|LR(L:osZEN:2BI!9KTisOFb2~\nɴCʟ/t6r96xYOzjN6{B) ^O'UrMs-4 r^8c'=?J+_i($hh%@ ^ZQ dueq$\+]Nh4EF_nǿ(@@1ݳ#*S3rNyɮ8#gRt`G9tZ~/ kD=t ҵ ^;mTT9~Z,~ӊDB؞ 4S(( #ֱӴY[8̅@-!$9koL1\\[#IR#Vnq׏ʣjN8aB=<>l%_-Y͒Et&seVF2NIM2Kv38 h)롓hR\%[Z_X<!%wdj[U[O#&NA^zc6FM+Ŵ]f?Ա$Ωe۞]N., V, 4A95955.b\U0&20'n[Nn<,(?A##I{[٬HP;cV֒%0]aq8bmb]u՜ r V=Ċ0s55I"I~QTd;K&D~Ñzr,JFRAz5_D9<p0B43+ZH$mtB3ƥn\wW7:5znl ;|MIA#=~.es:TU2q٘;#j OnRݕV.[Ek[[JԓM]x-Y5rryD`O+mI-"me55+/^GxL}n5ĕ1Na[m/ 3!d=jjhvq@Y >⛁Ib).ʻGO-͞-mR}яM?͍G?JҷU#۹֘}m&_)Yp8*+{_ww>TVj@c," <ӾN0 L[f, 9d-3y-mxX+d\΅*n:T׷K#ĨP']e%W,D9P3?l#$abC3qݹԧAJI$Nֻ5/2y>wM4ǘ9KYI)% z={ڐԾB#,?u]5q0c/xcKIie q=)̛k~\' f\ gT1Ymt搏:UwWד{.Hpm#8{ya0FCwp09_MӟE3?:>VN0p)rGyg*ϩ\U1䔙"ޠ+cMi9,h1Ƴ:jB6M3bOZx75#!4aU3A\z+/q[]Uv ŝҞlJXջk)#ui%*,QJř2@1gn[pkD*nNԞ6EнhS20?9M[+&eROS9TvaN]]9i O2H-S?7Esrxw[;Mz/W.g扈#n{~û )<ǒi©L99o[˨vH>eE=2hk%]g @Slnȃ#1|:,m.5<;׽%3"<KT6O=ֲ֜]cd *'h- >agjM>kK$2ȫ7ē'hW2- KT+H伙4Q̇g`VU .=Үm$w-`!V$mzV:"4u?S3,0!¢? *wvҗWEG:Vls8*K4lB˻ S>䣡.݂]P,s/|랟L=f|7do|1]m"R-f(p3*0KRMU,XNޭ;b\$KFLpjyW 0v@csڔikpHk>D*3*ͳqd%ߧ[J# }}jʇnf;9ʙl S)6 Gck i7H '5jܺ3qPٵ$ܒF̪P l aa N1Vl_A#ZK5RFf:L 2F#iHڝB֞|1N7)sA"y*YQJЂL*ӽ$F$ yiW YV<)+Ł_qEQԥo*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 (he doctor saying that it would take six months just to return to normal. There were a lot of people who doubted that I could even play football again. <br>Duncan not only showed up for football practice the first day but also quickly became, for the first time, a starter for the Skyline Eagles. At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will continue Coach Rowbotham s tradition by training young athletes in a basement of his own. t has trained over 00 NFL players including 18 that were All-Pro players. If you would like to have an speed clinic by the world s best athletic speed mechanics coach, call Dale Baskett