seated calf raise (on machine).

this one is sure to make your calves burn. i like to start with moderate weight and 12 reps, then gradually increase the weight as i decrease the reps for each set.

start with your legs straight, toes bent up toward your face. keep your back straight. there will be tension on the machine.

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push up on your toes, using your calves (not your quads) to propel you. flex your calves when you are up in this position:

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repeat!

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