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  • Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off.
  • Place your thighs under the lever pads and adjust the pads to snugly support your thighs.
  • Lift the lever a little and release the safety bar, giving the lever freedom to descend.
  • Hold the handles for support.
  • Inhale as you allow the lever to descend in a controlled manner until you feel a stretch in your calves.
  • Hold for a count of one.
  • Exhale as you press the lever all the way up by raising your heels.
  • Hold for a count of two.
  • Repeat.
  • When you have finished, secure the lever with the safety bar.
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  • 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.
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  • To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
  • Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  • Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  • Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
  • Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
  • Repeat for the recommended amount of repetitions.
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