Shuttle Recovery Owner's Manual page 71

This exercise isolates the gastrocnemius (calf) and reduces the involvement of the quadriceps.
1. Set resistance as injury and condition dictate.
2. Place feet parallel on the kickplate, shoulder width apart.
3. Extend the legs, keeping the knees soft, but not stiff or locked.
4. Push off the kickplate with the toes, using the foot and ankle.
5. When the feet return to the kickplate, the feet should be flat.
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