4A Standing Calf Raise
Sets: 2 Reps: 20-25 Rest: 30 Seconds
Use a standing calf raise machine, or hold a dumbbell in one hand and stand on an elevated surface, such as a box (as shown here). Lower your heels toward the floor, knees slightly bent, until you feel your calves stretched to the limit . Hold the bottom position for a few seconds, and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible . That's one rep.