- Start by sitting on a bench or box with the bar resting on your knees. Your feet should be flat on the ground, about hip-width apart.
- Place your hands on the barbell for support, and lift your heels off the ground.
- Hold this position for a moment, then slowly lower your heels back to the ground.
- Hold on to something for balance.
- Hinge forward and maintain that position. Calf raise until you feel a contraction in your calfs.
- Hold handles, elbows close, and jump with both feet together.
- Rotate wrists to swing the rope over your head.
- Jump as it reaches your feet, keeping a steady rhythm.
- Adjust the machine in accordance with your height and sit.
- The balls of your feet should be supporting your weight on the calve block, your heels extended off of it.
- Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
- Slowly return to the starting position. Repeat.
