(0:00) Seat yourself in the machine with your feet pointing forward and spaced roughly shoulder width apart. Position the balls of your feet on the platform so your heels are hanging off. Adjust the padding firmly against the lower end of your thighs.

(0:15) Start by driving your heels upward and release the safety. Steadily lower your heels downward until your calves feel fully stretched. Pause breifly then drive your heels back up as high as comfortable.

(0:28) You should feel the weight on the inside of the balls of your feet when performing the exercise.

(0:36) Once you have completed the desired amount of repititions pause at the top of your final movement, engage the safety and lower the weight down onto it gently.

(0:45) Avoid using momentum to bounce up the weight and keep a neutral spine position throughout.