Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.
With both feet flat on the ground, place one leg in front of your shoulder, your other leg should mirror this position behind your other shoulder. In the starting position both of your knees should be straight.
Place the palms of your hands against the wall at shoulder height in front of you, lean towards the wall and bend your front leg at the knee while keeping your back leg straight.
Pause at the apex of the stretch and return to the starting position. Switch the position of your legs and repeat.