Couldn't find the link so copied and pasted from my document - I feel more activation when using the barbie toe point and toes out/heels out for the bend/extend portion.
Awesome Legs hints:
I apologize for the long delay in my response. But I didnít forget you. All the tips listed in this thread are all right on target. My Awesome Leg secret is this; ensure that you are employing proper form. That is to say, that your entire back is in contact and PRESSED into the floor as well as your arms. Through out the movement sequence where your legs are bending down and up, keep them at hip width space. Donít let them drift in or out. Hip-Knee-Ankle alignment and when your leg reaches your maximum up position do a full leg isometric contraction in both the pointed toe and flexed positions. In the Flexed position your heal is extending to the ceiling so extend it all the way just as if it where a pointed toe. Donít let the momentum of the leg movements control your workout. When you leg is coming down to bent knee it should be controlled and your leg muscles are tight. And you should be building resistance from the very top to the full bent position. Try this. Stand flat against a wall feet hip width apart. Press your entire body (heal to head and arms) into the wall. Using your right leg, press your heal into the wall as hard as you can. Hold that pressure and drag your heal up until your knee is up just past your waist, if you can. Donít release on the heal pressure HOLD IT and press your heal down and against the wall Pressing, Pressing, Pressing until the leg is straight. OK, now lets apply that pressure in the Awesome Leg position.
When doing the ankle Cross-Cross-Cross movement. Again, itís a resistance move. With your right ankle crossed over the left and both legs are pointing up, just before you begin to lower your feet, tighten ever muscle fiber in your left leg and apply the strength of the left leg to the extent that your right leg cannot press it down no matter how hard you try. Now, easy off the left leg strength just enough so that the right leg is just able to over power the left leg and your feet are moving downwards to the floor and your knees are moving out and away from hips. Your right leg is Pressing down, Left leg is Pressing up. When you achieve your max downward movement, donít releaseÖHold that pressure and apply all the right leg strength down onto the left ankle and try to push up with your left leg. Right leg should be over powering the left leg to the point that the left leg cannot move upward. Now, easy off the power of the right leg just enough that the left leg can overpower the right and your feet begin moving upward. Hold downward press with the right leg and PRESS, PRESS, PRESS Up with your left leg all the way up. CROSS, CROSS, CROSS. And Repeat!!!
CAN YOU FEEL IT NOW?
Now, that GETTING IT, the trick is to manage the amount of power in each leg so that you can complete the SET. Believe me, if you use everything you have in the leg power moves, you will not be able to finish the SET. So, start out easy with the resistance and work to your Personal Max. Build up slowly!