Sit in the machine with the seat adjusted so your legs are past 90 degrees in the fully down position. Place your feet hip distance apart on the platform and tuck your hips deep into the seat as you press the sled up to the top position. Keep your chest up and spine in neutral alignment as you adjust your feet to be positioned off the bottom of the platform. With your knees slightly bent and with only the balls of your feet on the ledge, drop your heels past the platform in a full dorsi-flexion position. Then proceed to raise your heels all the way up toward you in a full plantar-flexion position. Control your movement through the entire range of motion.