And, yes, that includes your 10 pound calf raises.

是的，这包括 10 磅的负重起踵。

You can do calf raises, which is... you can do it on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes.

可以做提踵练习，可以借助深蹲架作提踵练习，和做蹲起一样把杠铃放到肩膀上，然后提起脚跟。