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  • Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar.
  • Position yourself underneath the bar so that the bar is racked on the top of your back muscles.
  • Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you.
  • Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf.
  • Hold for a count then return back to the starting position.
  • Repeat

  • Lie flat on a mat with your face facing downwards.
  • Keep your arms next to you and elbows bent with palms facing the ground.
  • Your hands should be at shoulder level. This is your starting position.
  • As you inhale raise your chest and raise your hips also extend your arms to be completely straight.

  • Load your pushing sled with the desired weight.
  • Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles.
  • Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

  • Sit on seat and position forefeet on horizontal foot bar.
  • Grasp handles to sides and straighten knees.
  • Push lever by extending ankles as far as possible.
  • Return by bending ankles until calves are stretched.
  • Repeat.

  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note:In some leg press units you can leave the safety bars on for increased safety.)
  • If your leg press unit allows for this, then this is the preferred method of performing the exercise. Your torso and the legs should make perfect 90-degree angle.
  • Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
  • Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Repeat.

  • Position bar on upper chest height and place calf block under bar. Position back of shoulders under bar and grasp bar to sides.
  • Position toes and balls of feet on calf block with arches and heels extending off.
  • Disengage bar by rotating bar back.
  • Stand erect by extending knees and hips.
  • Raise heels by extending ankles as high as possible.
  • Lower heels by bending ankles until calves are stretched.
  • Repeat.
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