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Muscle Group:  Legs 
 
Notes:

Do not bounce during movement as this can lead to injury.
Use a weight that ensures full range of movement to gain maximum benefits!

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Step 1

Stand on ball of foot near edge of a raised surface with other foot tucked behind leg.
Lock out knee.
Hold on to a stick or pole for balance.
Lower heel so that it is below toes.

Step 2

Push up on toe as high as possible in a slow and controlled manner.
Pause, then return to start position.