Guard Fit Challenge – Video: Inside the Exercise - Heel Raise
Athletes SGT Courtney Zablocki and SGT Jeremy White are shown doing heel raises using a barbell and a platform. The camera focuses on the athlete’s legs from the front and side as they perform the exercise. A graphic transition is made to an introduction screen that says “Inside the Exercise: Heel Raise.”
After a quick transition, the video cuts to Courtney in a gym speaking to the camera. She is holding a barbell and standing on a platform.
Courtney: This is the heel raise. This helps to strengthen your calf muscles, that help you run, climb, and walk. To do this you’ll need a platform that’s about four inches off of the ground or a step. You want to grab a weight that you can do 8 to 12 reps…
The video cuts to showing Courtney’s lower body from the side as she steps up on the platform.
Courtney:…and then step up on the platform with your toes. You want to have your heels right off the platform…
The camera cuts back to show Courtney from the front as she performs a series of complete heel raises.
Courtney:…and then just raise your feet right off the ground, as high as you can with your heels…
The camera cuts back to show Courtney’s lower body from the side as she performs the exercise.
Courtney:…and slowly come back down.
After a quick transition, the video cuts to Jeremy standing on the platform holding a barbell.
Jeremy: You can do it with the weight down at your thighs or you can bring it up and do it like this.
Jeremy then brings the barbell overhead and rests it on his shoulders.
Jeremy: It requires a little bit of balance, so maybe when you’re at the gym or if you’re at home…
The video then cuts to Jeremy performing the heel raise holding the barbell in front of him at thigh level.
Jeremy:…use the stairs and use the rail as a brace until you get better at it, improve your balance.”
The video concludes as a graphic transition is made on the screen that says “Inside the Exercise: Heel Raise.”