Section 3 - Exercise Videos
Exercise #9 – Ankle Plantarflexors or Calf Muscles
Exercise #9 - Workout Summary
Muscles Used: Ankle PLantarflexors or Calf Muscles
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left. The final hold position for the right leg is shown in Figure 1a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 1b below.
Figure 1a. Final hold position with the right leg.
Figure 1b. Final hold position with the left leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #9
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- It doesn’t matter what time of day you exercise however, your body will respond best if you choose the same time each day to train.
- To increase the resistance, step further away from where the band is tied or use two bands together.
- Use a watch or a clock with a clearly visible second hand, so that you can accurately time your exercises.
- Try not to let the band slide too far up your leg while performing this exercise.
- The final position for all the exercises should be held for 10-15 seconds. The amount of effort you should be exerting during this time should be between 70-80% of your maximum strength.