Place a challenging weight on the machine. Choose one that fatigues your calves without straining them.
Face the machine and stand with your shoulders underneath the pads.
Point your toes forward. Stand with the balls of your feet on the calf block and your heels are extended off of it.
Keep your torso is erect and your back neutral and aligned without arching or rounding your spine.
Breathe out and extend your ankles as high as possible. Contract your calf muscles to raise your heels and lift your body. Keep your knees stationary. Hold for one slow count.
Breathe in and slowly lower your heels by bending your ankles until the calves are stretched.
Repeat until you have completed your desired number of repetitions.
Set the machine for the weight that challenges you.
Sit on the machine and place your hands on the handles. Put only the balls of your feet on the platform.
Raise or lower the pad height to resting just above your knees.
Hold on to the handles. Raise your heels to release the weight from the rack.
Lower your heels and inhale, bending your ankles until your calves are stretched, about an inch and a half lower than the balls of your feet.
Lift the weight as you exhale and come up on your toes. Pause briefly when your calves are fully flexed.
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