How To Do A Seated Calf Stretch

INSTRUCTIONS

  • Sit upright on a bench.
  • Position one leg on the bench with kneecap and toe pointing straight up. The opposite foot rests on the floor.
  • Wrap a stretch strap around the ball of the foot.
  • Draw in the abs and be sure the leg is straight.
  • Pull toes toward the knee until a good stretch is felt in the calf. Hold 20 to 30 seconds.
  • Repeat on the other leg. Maintain upright posture throughout.
  • Avoid slouching, rounding the shoulders, allowing the arch of the foot collapse, or the knee to rotate inward.

MODIFICATIONS

  • If you don’t have a bench, perform the exercise sitting on the floor with the strap wrapped around both feet.
  • For back support, lean your back against the wall.
  • If you don’t have a stretch strap, use a thick elastic band.

How To Do A Barbell Bicep Curl

INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.