Instructions

1. 1

   Place a block on the floor about 12 inches from a flat bench.

2. 2

   Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.

3. 3

   Now place the ball of your left foot on the block. This will be your starting position.

4. 4

   Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.

5. 5

   Slowly return to the starting position, stretching as far down as possible.

6. 6

   Repeat for your prescribed number of repetitions and then repeat with the right leg.