- Adjust the machine in accordance with your height and place your shoulders underneath the padded lever.
- The balls of your feet should be supporting your weight on the calve block, your heels extending 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.
- Place the bar on your back
- Start with feet flat on the ground
- Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
- Slowly return to the starting position. Repeat.
- Balance on the balls of your feet on the platform or plates, leaning forward to use the wall to assist with balance.
- Lower the heels of your feet towards the ground and pause, then push through the balls of your feet like you are standing tip toe, pausing at the apex of the motion.
- Repeat as necessary.
- Stand tall with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
- Imagine you have a string attached to your heels and pull your heels up toward the ceiling.
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