Back of Lower Leg
Equipment needed :
Exercise Ball, Dumbbells and Reebok step.
Position a Reebok step or equivalent about half a metre away from a wall or side of exercise machine. (you may have to adjust this distance depending on the size of the exercise ball available)
Important : Depending on the rigidity of the Reebok step, get a training a partner to rest their bodyweight through their foot on the opposite edge to where you are to stabilise it. Alternatively place a weight to get the same safety effect.
Place two dumbbells on it with space in between for your feet to go. Hold an exercise ball between the small of your back and the wall. Get up on the Reebok step, with the ball still resting against your back carefully bend down and grasp the dumbbells and hold them by your side using a palms-inward grip. Keeping your body and legs vertical move to the edge of the step so just the balls of your feet are in contact with the Step. Lower yourself down so you feel a slight stretch in the back of your lower leg. Start by pushing upward on your toes, squeezing momentarily at the top. Return to the start position. Breath out on the pushing phase and in on the return phase.
Perform Sets of 15 - 20 Reps
Back neutral, Eyes to the horizon and Abs tight.