JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?vb uʕ_dIBڤӟRj$u+x^V nv7dc>Byb5sw昖 wr0qZo]yvT=~8f$ )F@3@8$uZxnK6ZBc>v4`gw~9cGl>HaU_9nyx@p)wv;2Jb TI9ԁwfO|(MF4UU{\`v Pءȧ#!Jm'=OFց q{@>w&сR$Ojwb'+XE |>Bc>Qv@'>ޕeUv^]?~{ҋN86Ĥ 3 V}? {Y:F=*4E* 0n0F2 ;;#m z@ `C;3pI& GupMWK̞k#/0IS2y`,&uS$ Ă94R+e JӥGtSTdcӥ"#RmScҐPt0Ty=)8=:P}*6WLeP"9I۫ Efc-C\ R~N9ݡ3$]z}(V4B?wAT j);\Ў0S֪Kh7C$b2q3wO W=Dj ݱ1hGaYvKVu`3E[ :WӾl`#$ݗ0[nTInWKYUErMf@Nc=}Cc wn:?PT?9?Sh[pަjzw-.c?4k{S:UQov&H)=/1lVq3YnN]T_Sn! efJoK]?Dݕ)ǚI,H׾Z@ <]Fc?݇x "2( g#g=P}xJZ(8})ҙtNqڤI5B"#ҚÃӥKӥ~^;t-"woҰ^=h~fKb~5EMfP}k80aXn֩4ʥ1қD7-mm219/*bQn "fH9vå4&d3 l6kسwxUqwF.M|ֳɧ}A-9]' *"k1\.x'K=M'ǣ$hu"";0݆ڗ q&ꗨg[hre\tZȵn; TFwv.TUΨc9H>o!Y:牼K"[2 Uhlp|P n5. Ϳ?N2fnboDlYܩuTzՃ֭&/zu=Ī4e;vK'p sqKvKT3UiR=>fCMtZ1[ff6ѴM>:etc[c&νUqMew藓Mjvr][(3sUOc\$u浃EсnѲ NGQ]S+,l s:oaGAwֈ5 l-W9ÊRn}S[o_\ W:WRV%?ҷsbQcCh}ԚⶽV{wBd=U8X]ڰ[ȤAThI?jZ;&H&5{]j׍sv0GM969YQR"e gҔa:d$SOݶ UvLE鷰ud 1wю@*^Ojzp6Vw.?;}@Ҫ3`ߞMcQCmy޵/@A%7n%Qۀđ$M|}k-؍!FvH+׎)Y<7 =zf1>?҉V Px%8*} Q# [A+Iї5:\i PG_/[ KK6;{w h=v.3I=6<Ȫ p=Q%>w>{X!yzS$q%[Y-#;*Wi!\!R>:ޚ}q[3*K. K?cj|j%y$3 1EF2ðf9N '?@4slG Kc 89rbQ]̝&MOUO,_ҽ?]aZ"6(l\>2hƶ"$xybS4ڞImm:[&4r l%ߥwЛO_\YH§]޷5&B4V* N'=*"0~AjHeuڦ( k޴Ў6_Zt3YKB絉HQ${Wָp$!sF40'!<&{N㟕GsS$FIFQgފlvD#V̊]V$֘Ǒ.? Bc+Wh[޸h{qv0E[ubW@ vsE4+4ay""S!dgekV7ʓӰ9|jcLQj۵s9;?kq.wvǽX4);  sTs\#d~ՠG~h(akwu-0  Hqw8!ĥ8kltasچ! ǵ" TgolUBk|VxXcu#̍sNjHs5\g[:E}?z>R>k|+ e:MmoOM/, K*#|+>YpDqkY=sG/!$jO,sdE5M؉sޭZx;Uw, q$ QW17QmLskGAƇ䝼 Lf !P 襋t/@}9Mzl-ǧ?u1aOJ]JRd4hB/V4КFf5qsS4ƺR :8aܸn52#xAOҺl1|J-g 22zRjz >wdQb{`QEG&7yߐO\EAdeL%GLvDbW%I'VTHddg>-k34dS[jcAaZ\3Ze(')!Ai@=fOSL %K偏j A֬Q>f%ƑbHY}+oKm-u$M*sRi:yH#s>*yc{+ZAA9^˘e;p}*D8A6-cI.a$֜dqހ&w0l+:OZLrbpZeg`\ʩo_R.YDf A>OCI2'QZ@v?}jo6<Bx w"YhCmdG5̱ 5AE?yQޓq=C'v:VTR#{OZCܓ'jeH3y+8=bz(9Nϥ:q* -17 u$ z~u[fwMn'^9]IY.$L2qLnIrCs!>{귃5Z$&4'agbumՌҶU#WcsZ݌ҹ8.&̄SԻKd#O9j P3J;`F~W҂y~b pHTΝ?'n }) E0ORW;>xb!FI kYC8P:{9DUHG>UxG0r>̣)I΍r#-3 ȈޕcهH6WL$Gzz=1~+M8+\}id :nQp%uKrFjG9d}md1zonE9? Fr]ճEKo*XW.sL$Sgs d$Ĝw#4Q@. u=HΦ0Op3E[jabG`1@åP fړ9$l;'NQ@xy@]$˺F dqE8 }|->V#Fp(B)9c {CYvaY$֊((\D|TFcJۄ$tQ@q4a( ;p8D +*gx|vв"l%vN뚊TX)i9QE,b?wZFȬC1 0H,`,qVQ 0:QENUۘd@?袊e\z3]Uie#;~Z顆m뉵JsÞ ~y&];–:|K%ӛplqUtw'4A{Х*ʦ"4,V9'l~~a@ W8zN0֔߼ qU튗vFHj*2phO9<QHtion. 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 don.<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 Ph"I came back to Utah last summer," said Chris, "because of Coach Graves.&nbsp; I promised him and I had to keep my promise.&nbsp; If you promise something you have an obligation to keep that promise."</P> <P>"Last summer I worked out harder than ever before.&nbsp; I got stronger really fast.&nbsp; I feel really light on my feet now that my weight is down to 268 pounds.&nbsp; I'm glad I came back.&nbsp; If everybody would see me workout, coach Graves told me, they would respect me more.&nbsp; It's also better to be leaner."&nbsp; Chris is now running a 4.6 forty with a 33 ft vertical jump.&nbsp; His strength is up to a 455 Bench, a 200 Squat, a 328 Power Clean and 345-pound Incline.</P> <P>Chris shook his head, "I don't think anything when people say that I'm so fast being so big because I have so many friends that can do the same thing.&nbsp; We have 300 pounders in my neighborhood even quicker than I am."</P> <P>Chris realizes the importance of his education and what it means to his future.&nbsp; He turns his assignments in on time and has a 2.7 GPA.&nbsp; "I want to be a teacher and work with kids back home in Hawaii," said Chris.&nbsp; "A lot of kids are hard headed like me.&nbsp; The age I like best is from 10-12.&nbsp; That's when they start to change.&nbsp; In my neighborhood there are gangs and drugs.&nbsp; The last time I went home two kids got killed in a gang war right in front of my home.</P> <P>"I'd like to be an elementary school teacher and coach little league football."&nbsp; Chris feels little league would be more fun.&nbsp; "Whatever happens with money or pro ball, I'd still want to teach.&nbsp; I'm happy with a simple life."</P> <P>Chris would be also happy with a Luau everyday.&nbsp; He doesn't eat poi but does eat taro and bakes it like a potato.&nbsp; He doesn't particularly like food here on the mainland.&nbsp; Chris is trying to eat a lot of salads now to keep his weight down.&nbsp; "But it is real hard," admitted Chris.&nbsp; You should have seen Chris' eyes light up when I told him about the new BFS nutrition plan explained in this journal.</P> <P>"Chris has always tried to keep himself clean as far as drugs and alcohol.&nbsp; "I have never had a drink in high school or here at Utah," confided Chris.&nbsp; "My whole life people have always asked me to drink.nbsp; But if people push you about it, they aren't really your friends.&nbsp; My teammates don't bother me here at Utah.&nbsp; They tell me it is cool that I don't rink."</P> <P