Section 3 - Exercise Videos
Exercise #8 – Ankle Plantarflexors or Calf Muscles
Exercise #8 - Workout Summary
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 3-8a 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 3-8b below.
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- When you step forward to stretch the band in this exercise, it may be helpful to keep your foot (the one with the band attached) in contact with the ground and inch your foot forward with your toes. Since the resistance in the band is relatively strong (4 times the original), this should help you stretch the band further than if you were to simply try and raise your foot off the ground and place it out in front of you. The ankle joint has a small range of motion and this allows for powerful leverage to occur through your calf muscles consequently, you will need a lot of resistance in the band even before you raise up on your toes for this exercise to be effective. it.
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Ankle Plantarflexors or Calf Muscles.