Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
3 sets of:
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom

Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
3 sets of:
10 with toes inward
10 with toes outward

Exercise 3: Standing Single Leg Calf Raise- ball of foot on block/plates/step, lightly holding onto wall or structure for support
3 sets of (per leg):
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom