• Stand with your feet shoulder-width apart. The knees should be kept with a slight bend; never locked. This will be your starting position.

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• Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.

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• Repeat for the recommended amount of repetitions.