• Use as much resistance that you can maintain full control with.
• Maintain natural curve in lower back.
• Activate your T.V.A.
• Start with your ankle(s) in a dorsiflexion (toes to shins).
• Raise heels straight as you push off the ball(s) of your foot(feet) to a
  plantarflexion (toes away from shin) while exhaling.
• Hold flexed at the peak of the movement, then inhale as you return back.

All photos by Eric Jacobson