CALVES:

• Seated Calve Raises Sit on the machine with your knees underneath the pads and your feet on the platform. Go all the way up on your toes and come as far down as you can with your feet still on the platform. Changing the position of your feet will target different points of the calves. Pointing your feet straight ahead will work the overall body of your calves. With your feet pointed inward you will work the outer calve and with your feet pointed outward you will work the inner calve muscle. Make sure you contract the calve muscle during the full extension of the movement.
  
  
• Standing Calve Raises Stand with your toes on the block of a standing-calf-raise machine and your heels hanging off the end of the platform. Hook your shoulders under the pads and straighten your legs. Take the weight off the supports and with your legs straight, lower your heels and the weight as far as possible toward the floor. Raise yourself back up on your toes as far as possible. Hold the contraction at the top of the movement and then slower return to the starting position. Positioning your feet as explained for the seated version will also target different points of your calves.
  
  
• Donkey Calve Raises This movement involves bending at the waist while keeping your legs straight and resting the weight on top of your lower back. Raise yourself and the weight up to the highest position and contract your calves. Lower yourself back down and fully stretch out your calves. Refer to the Tips & Tricks Section for additional pointers on this particular exercise.

Please consult with a health professional before undertaking
any program which involves strenuous activity.