1 - With your feet hip-width apart, stand on a block with the balls of your feet on it and heels in the air. Position yourself facing a sturdy elevated surface, such as a bench.
2 - Bend at the waist and lean forward, placing your hands on the bench in front of you for support.
3 - If doing this exercises weighted, ask a partner to place a weight plate or two on your lower back, just above your buttocks. Alternatively, you can hold a dumbbell between your thighs.
4 - Engage your cose, keep your back strigh and raise up onto the balls of your feet, lifting your heels off the ground.
5 - Lower your heels back down dipping them past their neutral position, stretching your calves.
6 - Repeat the exercise for the desired number of repetitions.
