Calf 21s (7-7-7)

Set yourself up in the machine in the standard position. Select a slightly lighter weight than you would normally use.

Perform 7 reps in the bottom half of the movement: lower your heels all the way down and raise them to the halfway point.

Immediately perform 7 reps in the top half of the movement: raise your heels from the halfway point to the very top, then lower back to the halfway point.

Immediately follow with 7 full range-of-motion reps: lower your heels all the way down and raise them as high as you can.

This completes one set. Rest and repeat.