JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================^K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?H: SZtFG4Q:>HQ1 D5TBG=i-i[(Osz<>ӈĽ~p+s+^G$" $-.t5 n?+ Vx`Iu7Y+d n@d"dd{ iBhڍi8ߟƬk3}*NY#WctJNjfxWk3YnJzY). frf]=@k.5؇bU$hZB$Q!i%yo`+׼RxnO+O]4ۃ{2 ?x:'ӽv:^t23mkep:Bnr)yw [oR)ꍌo=+MԘ2yoVl>Vt)VrW?C[js2io=Hni07Z`qiV}=GCBi _dHPV-{Q*A5r94|o].ĵ6pZ7N7kPO*B$I3U氵j6&Ux8$͸@)Y@r[uȂWGME]sv0%>ۥU9#Rsjr q=*Ȫ[ @qUW8YԖсO6;#vcIT׍U!ǓZec^Ŋˮw# UvҽKf %SڕFx2?RKNGsBtZ1< ʃ:M2cVք_RVcc\>/M<Кa@Hێ{Ѓ2J}Ex֋{k{v_:HD|q6Fa9Q~֙=(MII=*Mc4 *Ql_ZE3ee. 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-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 knes. <br><br>Image 5 - The Cure For Knees Forward: Squatting with the knees way forward causes unwanted pressure on the patella area.