An intense exercise that increases time-under-tension by breaking the range of motion into three parts. Excellent for promoting muscle growth.
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.
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