Name: Playbook - Zac Perna - Calves Movements
Uploaded: 2022-02-14T08:05:02.182Z
Duration: 10 min
Description: Calves Movements

Here is my guide to calves training! Below is an explanation of how I'd like you to use this but if you have any questions, message me. As I mentioned too, please don't do too much of this as your calves CANNOT get bigger than mine... thank you.

1. Choose one of these exercises to add onto the end of your sessions 2-3 per week. 

2. Use the rep ranges & set numbers provided as a rough guide, if something feels good doing more reps or less by all means do that. Just ensure you're getting a burning sensation in your calves. 

3. Feel free to experiment with higher rep schemes, just understand that if you do so it's harder to concentrate on executing every rep because you're doing more. So keep that in mind.

- WIth a slight knee-bend, position yourself with the balls of your feet on the platform, whilst your heels are off it.
- Ensure the calves are in a fully stretched position.
- On the way up, focus on squeezing your calves to move the weight.
- At the peak of contraction, hold it for a count. Then slowly lower yourself down into the stretched position and hold that for a count.

Note: More is often not more here, so don't focus on the weight just focus on the sensation and performing the movement.

Standing Calf Raise Machine

- Press up using your toes activating your calf muscles.
- Lower slowly stretching the calf muscles and hold the stretch at the bottom.
- Note: To improve contraction & increase difficulty, move weight forward and push down on pad.