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Exercise and Form
Calf Raises
Agonist: Gastroc, soleus
Synergist:Peroneus longus / brevis, Tibialis posterior
3 cups
Blueberries
3 cups
Flour
Brace your core
Perform movement in a slow and controlled manner
Keep looking straight ahead
1½ cups
Butter
Keep knees in line with toes
3 cups
Blueberries
Keep the elbows tucked in
Do not lean backwards
​
1 cup
Sugar
Do not allow knees to go over toes
Do not arch your back
1½ cups
Butter
Do not let the knees become varus
Calf raises
Calf raises
Calf raise FV
Calf raise SV
Calf raise FV
Calf raises AV
Crunches
Also known as: Sit up
Agonist: Rectus Abdominus, Internal oblique, external oblique
Synergist: Iliopsoas
3 cups
Flour
Keep your back straight and core braced
Keep your knees in line with your toes
Keep hips, knees and feet aligned
3 cups
Blueberries
3 cups
Flour
Keep chin neutral
​
1 cup
Sugar
Breath
Do not twist
1½ cups
Butter
Do not let back arch
Do not let knees become valgus
Crunches
Crunches
Crunch AV
Crunch FV
Crunch AV
