|Utility:||Basic or Auxiliary|
Lie supine on floor with feet strapped onto power wheel. Extended arms out to sides. Straighten knees and hips.
Keeping hips and low back straight, bend knees, pulling heels toward rear end. Raise up until lower legs are vertical. Lower to original position by straightening knees. Repeat.
Keep hips straight throughout movement. With hips fully extended, Hamstrings enter active insufficiency near complete knee flexion. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.