This move extends your range of motion, improving mobility and working your leg muscles harder.
Build up to multiple sets of 20 reps, pausing at the top and bottom for a full count.
Progress to single-leg reps. For more stability, hold on to a power rack or a wall.
This works your shin and ankle muscles.
Do 100 every time you train your calves (say, 5 sets of 20 reps).
No machine? You can still do the move with no weight. Just do more reps and include long isometric holds: Pause at the top, pulling your toes as far toward your shins as you can.
Skipping rope will condition your calves, fortify your ankles, and help you build lower-body agility and power.
Alternate 30 seconds of work with 30 seconds of rest. That’s 1 round; do 10 to 20.
And try different variations, like running in place or alternating legs.