- Adjust the machine to fit your height. Place your elbows on the pad, grab the handles. The vertical pad should be resting on your lower back.
- Raise your heels toward the ceiling.
- Sit on the machine and press your back into the back pad.
- Place the balls of your feet on the edge of the foot plate.
- Let your heels lower until you feel a stretch in your calves, then press back up until you feel a contraction.
- Put on a dip belt and attach the cable carabiner to the chain/strap.
- Take a few steps back and stand tall. Raise up onto the balls of your feet and hold for a 1 count.
- Standing straight with a dumbbell in one hand, lift the same foot as the side without the dumbbell off the floor. Hold onto something for balance.
- Raise your heel upwards while keeping your knees stationary.
- Pause when your heels are fully extended and then slowly return to the starting position and repeat.
