ROUTINE 2. Calves

Calves training

Perform the calves stretching just as in the routine 1.

2nd Calves at just one foot, 3 positions

Always launch from what you know of the routine 1. Here you finish first the exercise for one position, then for the second and third for the last one, you don’t do them in streak, in string; what you do have to do is NOT to rest in between sets because one calf is resting while the other one is in relaxation.

You will perform 4 sets for the position in which the fingertip is pointing inwards and 3 sets for each one of the 2 other remaining positions: fingertip pointing outwards and fingertip pointing forward. Do not rest in between sets because one extremity is relaxing while the other one is working out.

You must place yourself on a little bench, step or stool, supporting just one leg and just with the foot ball over its surface. The knee goes semi-hyper-extended and you don’t change that angle at all along the whole exercise. The other leg goes in the air and you must hold a dumbbell with the hand that corresponds to the leg that is NOT in the air, the other hand you can place it wherever you want to grab some support and balance, not to help yourself to go up, as always as you don’t bend the body for that; the back, as usual, goes straight; if you cannot do it with weight, then do it without it.

You start for bringing all the way down your heel of the supported leg, as low as possible, this way you will be also working out the shin, then you go up all that you can with the foot ball, try to hold the final position for 1 or 2 seconds and repeat going down slowly.

Beware on supporting the foot over the stool, make sure this won’t tip over because of the leverage effect; you can support a weight over the other side with the intention of making the counter-balance.

Guide yourself always using the pictures: