Do 10 reps for each of 3 motions. The first is a full range of motion,
then 10 reps with a squeeze and 2-3 second hold at the top followed by
10 reps throwing your body all the way out with your legs locked and
then up to the tips of your toes using the machine for leverage. Do this
for 3-4 sets to really fire up the calf muscles for growth.
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