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Feet are straight and screwed in to the ground. butt is on, shoulders back and belly tight. Then i descend. Ankle rom is hard to tell for myself. Dorsiflexion is about 30 degrees. Plantarflexion is about 60 degress from a neutral foot. I don’t think I have tight heel cords I can put my achilles on a bar with body weight pressure and I dont come close to a pain cave. Feels great to tack and floss all the way across the entire area.