ALF
170 Ultimate Weight Loss Revealed by Brad Callen
Donkey Calf
What to do :
Adjust the donkey calf machine so that it is necessary to bend your knees to get down into it . Place the balls of your feet on the foot rest and extend your legs so that they are locked or almost locked . Start with your heels down as far as you can stretch them . Bring the heels up as high as you can and hold the contraction on the top for several seconds . Slowly bring t h e heels b a c k down a n d c o n - tinue .
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Don ’ t Forget to :
Do not bounce up and down .
Also , keep your feet pointed straight . Avoid pointing the toes in or out .
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Muscles worked :
Calf muscles : Gastrocnemeus and Soleus
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