Edit Calf raise on a step

Calf raise on a step

id: calf-raise-on-a-step

1. Start

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{
  "id": "calf-raise-on-a-step",
  "name": "Calf raise on a step",
  "summary": "Standing on the balls of the feet at a step edge, rise as high as possible onto the toes, then lower the heels slowly below the step for a stretch.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Start",
      "instruction": "Stand with the balls of both feet on the edge of a step and heels over the back edge. Hold a wall or rail for balance.",
      "pose": {
        "shoulderFlexionR": 45,
        "elbowFlexionR": 30
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [],
      "contacts": [
        "footL",
        "footR"
      ]
    },
    {
      "title": "Rise",
      "instruction": "Push through the balls of the feet to lift the heels as high as you can and squeeze the calves at the top.",
      "pose": {
        "ankleDorsiflexionL": -35,
        "ankleDorsiflexionR": -35
      },
      "holdSeconds": 1,
      "moveSeconds": 1.2,
      "emphasis": [
        "shankL",
        "shankR"
      ],
      "contacts": [
        "footL",
        "footR"
      ]
    },
    {
      "title": "Lower",
      "instruction": "Lower the heels slowly and with control past the level of the step until you feel a full stretch in the calves.",
      "pose": {
        "ankleDorsiflexionL": 15,
        "ankleDorsiflexionR": 15
      },
      "holdSeconds": 1,
      "moveSeconds": 2,
      "emphasis": [
        "shankL",
        "shankR"
      ],
      "contacts": [
        "footL",
        "footR"
      ]
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 12
  },
  "cues": [
    "Rise as high as you can.",
    "Squeeze the calves at the top.",
    "Lower slowly below the step edge for a full stretch."
  ],
  "cautions": [],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "gastrocnemius",
      "soleus"
    ],
    "equipment": [
      "step",
      "wall"
    ]
  },
  "source": {
    "kind": "pdf",
    "ref": "Untitled document.pdf"
  }
}

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