| Purpose: Develop the muscles of the calves. |
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| Equipment variations: Standing Calf Machine. |
| Starting position: Bend slightly at the knees in order to position your shoulders under the two pads of the machine. Stand in the calf block with your feet about a foot apart. Your toes and the balls of your feet should be the only part of your feet on the calf block. Stand erect while straightening your legs. You should now be standing straight with your knees locked and the weight stack is being supported by the shoulder pads. Let your heels descend slowly, allowing your calves to be in a fully stretched position.
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| Performance: While concentrating on feeling the movement in your calves, push up with your toes as high as possible. Focus on contracting the calves at the top of the movement. Slowly descend back to the starting position, allowing the calves to fully stretch at the bottom of the movement. Do not bounce. Repeat for the desired number of repetitions. |
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