Calves
Sit on bench, place block/platform in front.
Place ball of one foot (e.g., left) on block edge, heel hanging off.
Rest dumbbell on same-side thigh (left), hold it stable.
Exhale, raise heel by extending ankle as high as possible.
Flex calf.
Hold briefly.
Inhale, slowly lower heel below block level.
Repeat reps, switch legs.