Sit on the end of a flat bench and place the dumbbells on their ends on your lower thighs near your knees. Place the balls of your feet about 8 inches apart on a 4-6" block, with the barbell directly above your heels.
Lower your heels until you feel a good stretch in your calves. Do not bounce the weight.
Lift your lower legs as high as possible onto your toes.
Hold this position for a moment, and then return to the starting position.
