Calves

Place a block about 12 inches in front of a flat bench
Sit on the bench and place the ball of your feet on the block
Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there
Raise up on your toes as high as possible as you squeeze the calves as you breathe out
After a second contraction, slowly go back to the starting position
Do for 15 repetitions

Begin on your hands and knees
Align your wrists directly under your shoulders and your knees directly under your hips
Stretch your elbows and relax your upper back
Spread your fingers wide and press firmly through you palms and knuckles
Distribute weight evenly across your hands
Exhale as you tuck your toes and lift your knees off the floor, reach pelvis up towards the ceiling
Gently begin to straighten your legs, but do not lock your knees
Press the floor away from you as you lift through your pelvis
As you lengthen your spine, lift your sit bones up towards the ceiling
Firm the outer muscles of your arms and press your index fingers into the floor
Lift from the inner muscles of your arms to the top of both shoulders
Draw your shoulder blades into your upper back ribs and towards your tailbone
Rotate arms externally so elbow creases face your thumbs
Draw your chest toward your thighs as you continue to press the mat away from you
Rotate thighs inward as you continue to lift your sit bones high
Align ears with upper arms, relax your head
Hold for 5-100 breaths
To release, exhale as you gently bend your knees and come back to your hands and knees