Diets Premium Diets Premium
Sign in
Back Width: Heavy Pull Progression (12-10-8-6) - Close-Grip Lat Pulldown
1 photo
1

Back Width: Heavy Pull Progression (12-10-8-6) - Close-Grip Lat Pulldown

Exercise bundle including: Supine Lateral Monster Walk with Mini-Band (Dynamic Flow), Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow), Decline Bench Press with Resistance Bands, Single-Arm Dumbbell Floor Press - Standard Controlled Tempo, Forward Lean Machine Chest Dips (Accentuated Eccentric 6s).
Back - Lats & Pull Water Polo - Aquatic Treading & Throwing Swimming - Aquatic Propulsion & Core Streamline Rowing - Leg Drive & Lat Catch Power Canoeing & Kayak - Trunk Rotation & Balance Wheelchair Parasport (Basketball, Rugby, Racing) Sitting Volleyball Para Swimming Boxing - Punch Velocity & Rotational Drive MMA & Combat - Explosiveness & Grip Judo & BJJ - Grip Strength & Ground Transitions Wrestling - Isometric Strength & Suplex Power Bundle
Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Exercises
5
Calories
210 kcal
Duration
36 min
Level
Advanced

Exercises in this bundle

Supine Lateral Monster Walk with Mini-Band (Dynamic Flow)
#1

Supine Lateral Monster Walk with Mini-Band (Dynamic Flow)

35 kcal 5 min

Lateral monster walks with a mini-band target the gluteus medius and minimus, providing dynamic pelvic stability and preventing knee valgus collapse. Supine variation, performed with a continuous dynamic flow rhythm.

General cardiovascular warm-up: 5 min light jog or ergometer in aerobic zone (60-70% HRmax). Elevates body core temperature.
Sets 1
Reps 5 min
Rest 60 sec
Supine Lateral Monster Walk with Mini-Band (Dynamic Flow)
Supine Lateral Monster Walk with Mini-Band (Dynamic Flow)
Summary
Sets 1
Reps 5 min
Rest 60 sec
Tempo -
Duration 5 min
Calories 35 kcal
Exercise Description
General cardiovascular warm-up drill to elevate core muscle temperature and synovial fluid circulation. The exercise Treadmill Fast-Walk with Arm Swings is a specialized biomechanical movement developed for the warmup athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing machine ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 6 METs, this exercise yields an estimated energy expenditure of 420 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

General cardiovascular warm-up: 5 min light jog or ergometer in aerobic zone (60-70% HRmax). Elevates body core temperature.

Exercise Details
Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)
#2

Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)

12 kcal 3 min

Glute bridges strengthen the gluteus maximus and hamstrings through hip extension, alleviating lower back stress and optimizing lumbopelvic stability. Half-Kneeling variation, performed with a continuous dynamic flow rhythm.

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.
Sets 2
Reps 10 reps
Rest 30 sec
Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)
Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)
Summary
Sets 2
Reps 10 reps
Rest 30 sec
Tempo -
Duration 3 min
Calories 12 kcal
Exercise Description
Targeted joint capsule mobility and prehab drill designed to improve synovial lubrication and dynamic range of motion. The exercise Half-Kneeling Ankle Dorsiflexion Wall Mobilization is a specialized biomechanical movement developed for the warmup athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing body only ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 3.5 METs, this exercise yields an estimated energy expenditure of 245 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.

Exercise Details
Decline Bench Press with Resistance Bands
#3

Decline Bench Press with Resistance Bands

70 kcal 12 min

The decline bench press with resistance bands is a multi-joint strength exercise that heavily targets the lower pectoral muscles and triceps, utilizing the progressive resistance of bands.

Primary compound lift - progressive pyramid system (12-10-8-6 reps). Increase load by 5-10% per set maintaining 2-0-1-0 tempo.
Sets 4
Reps 10 reps
Rest 120 sec
Decline Bench Press with Resistance Bands
Decline Bench Press with Resistance Bands
Summary
Sets 4
Reps 10 reps
Rest 120 sec
Tempo 1-0-2-0
Duration 12 min
Calories 70 kcal
Exercise Description
Close-grip lat pulldowns are an effective exercise for strengthening the back and arms. The exercise Close-Grip Lat Pulldown is a specialized biomechanical movement developed for the strength athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing 7 ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 5 METs, this exercise yields an estimated energy expenditure of 350 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Primary compound lift - progressive pyramid system (12-10-8-6 reps). Increase load by 5-10% per set maintaining 2-0-1-0 tempo.

Exercise Details
Single-Arm Dumbbell Floor Press - Standard Controlled Tempo
#4

Single-Arm Dumbbell Floor Press - Standard Controlled Tempo

52 kcal 9 min

Single-Arm Dumbbell Floor Press - Standard Controlled Tempo is a specialized strength movement targeting the triceps brachii, pectoralis major (sternocostal head), anterior deltoid, and deep core stabilizers resisting rotational torque. The floor limits hyperextension of the glenohumeral joint, safeguarding the anterior capsule, while unilateral loading intensely challenges anti-rotational trunk stabilization. Foundational biomechanical execution conducted under controlled tempo (2-second eccentric, 1-second concentric drive), eliminating momentum for pure motor control.

Secondary hypertrophy movement: controlled 4-1-1-0 eccentric phase through full muscular stretch.
Sets 3
Reps 10 reps
Rest 90 sec
Single-Arm Dumbbell Floor Press - Standard Controlled Tempo
Single-Arm Dumbbell Floor Press - Standard Controlled Tempo
Summary
Sets 3
Reps 10 reps
Rest 90 sec
Tempo 1-0-4-1
Duration 9 min
Calories 52 kcal
Exercise Description
Gold-standard vertical pulling exercise for maximum latissimus dorsi width and scapular mobility. The exercise Full Range-Of-Motion Lat Pulldown is a specialized biomechanical movement developed for the strength athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing cable, lat-pulldown-cable-station, wide-lat-pulldown-bar ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 5 METs, this exercise yields an estimated energy expenditure of 350 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Secondary hypertrophy movement: controlled 4-1-1-0 eccentric phase through full muscular stretch.

Exercise Details
Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)
#5

Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)

41 kcal 7 min

Forward lean machine chest dips offer joint-friendly mechanics and guided stability, ideal for focused hypertrophy without stabilization limits. Extending the eccentric phase to 6 seconds dramatically enhances mechanical micro-damage and triggers robust hypertrophy.

Targeted accessory finisher: continuous time-under-tension TUT (3-1-3-1) for maximal metabolic stress.
Sets 3
Reps 12 reps
Rest 60 sec
Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)
Forward Lean Machine Chest Dips (Accentuated Eccentric 6s)
Summary
Sets 3
Reps 12 reps
Rest 60 sec
Tempo 3-1-3-1
Duration 7 min
Calories 41 kcal
Exercise Description
A Mixed Grip Chin-Up is a variation of the chin-up where one hand uses a pronated grip and the other uses a supinated grip. This allows for stronger activation of specific muscles and can help overcome strength imbalances. The exercise Mixed Grip Chin-Up is a specialized biomechanical movement developed for the strength athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing pull-up-bar-and-dip-bars ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 5 METs, this exercise yields an estimated energy expenditure of 350 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Targeted accessory finisher: continuous time-under-tension TUT (3-1-3-1) for maximal metabolic stress.

Exercise Details
New Bundles

Newest Exercise Bundles

Discover our latest curated exercise combinations.

See all
Taekwondo & Kickboxing: Kick Velocity & Flexibility - Standing Dynamic Leg Swings Forward and Backward
Taekwondo & Kickboxing: Kick Velocity & Flexibility - Standing Dynamic Leg Swings Forward and Backward

Exercise bundle: Machine Chest Flye Deep Stretch - Constant Tension No-Lockout, Smith Machine 45-Degree Incline Bench Press with Pause Reps, Half-Kneeling Glute Bridge with Isometric Squeeze (Active Mobility).

🔥 1540 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Strongman: Progressive Loading & Carry Mechanics - Kettlebell Heavy Farmer's Walk Grip Carry
Strongman: Progressive Loading & Carry Mechanics - Kettlebell Heavy Farmer's Walk Grip Carry

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Thoracic Spine Foam Rolling and Extension.

🔥 2100 kcal 🏋️ 5 ćwiczeń
Trudność: advanced/5 ★
Eccentric Overload (1-1-6-1): Chest Hypertrophy - Standing Cable Chest Press
Eccentric Overload (1-1-6-1): Chest Hypertrophy - Standing Cable Chest Press

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Standing Cable Chest Press.

🔥 1890 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Eccentric Overload (1-1-6-1): Quad Hypertrophy - Deep Squat Pry Mobility with Elbows Inside Knees
Eccentric Overload (1-1-6-1): Quad Hypertrophy - Deep Squat Pry Mobility with Elbows Inside Knees

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Supine Lateral Monster Walk with Mini-Band (Fascial Glide), Supine Glute Bridge with Isometric Squeeze (PNF Protocol).

🔥 1680 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Controlled Eccentric (4-1-1-0): Hamstrings & Glutes - Supine Glute Bridge Isometric Hold and Pelvic Tilt
Controlled Eccentric (4-1-1-0): Hamstrings & Glutes - Supine Glute Bridge Isometric Hold and Pelvic Tilt

Exercise bundle: IT Band and Quadriceps Foam Rolling, Wall-Assisted Glute Bridge with Isometric Squeeze (with 5s Hold), Half-Kneeling Inchworm Walkout with Push-Up (Dynamic Flow).

🔥 1855 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Eccentric Overload (1-1-6-1): Lats & Vertical Pull - Machine Lat Pulldown Wide Overhand Grip
Eccentric Overload (1-1-6-1): Lats & Vertical Pull - Machine Lat Pulldown Wide Overhand Grip

Exercise bundle: Barbell Incline Bench Press 30-Degree - Pyramid Protocol (12-10-8-6 Reps), Supine Glute Bridge with Isometric Squeeze (Dynamic Flow), Wall-Assisted Deep Squat Pry with Knee Opening (Dynamic Flow).

🔥 2135 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Speed Skating: Push-off Angle & Glute Power - Slideboard Lateral Skating Strides
Speed Skating: Push-off Angle & Glute Power - Slideboard Lateral Skating Strides

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (Dynamic Flow), Dumbbells Close-Grip Chest Press - 3-Second Pause Reps, Cables Incline Bench Press 30-Degree.

🔥 2135 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Controlled Eccentric (4-1-1-0): Triceps Extension - Bodyweight Chest Dips with Forward Torso Lean
Controlled Eccentric (4-1-1-0): Triceps Extension - Bodyweight Chest Dips with Forward Torso Lean

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Standing Bird-Dog Spine Stabilization (PNF Protocol).

🔥 2065 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Super-Arms: Biceps + Triceps Superset (Barbell Standing Biceps Curl & Bodyweight Chest Dips with Forward Torso Lean)
Super-Arms: Biceps + Triceps Superset (Barbell Standing Biceps Curl & Bodyweight Chest Dips with Forward Torso Lean)

Exercise bundle: Standing Bird-Dog Spine Stabilization (PNF Protocol), Standing Forward and Backward Leg Swings (Fascial Glide), Dumbbell Incline Bench Press 45-Degree (Rest-Pause Protocol).

🔥 1960 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Table Tennis: Micro-Rotation & Hand Speed - Standing Band Pull-Apart with External Shoulder Rotation
Table Tennis: Micro-Rotation & Hand Speed - Standing Band Pull-Apart with External Shoulder Rotation

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Half-Kneeling Glute Bridge with Isometric Squeeze (with 5s Hold).

🔥 1715 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Golf: Kinematic Chain & Hip Torso Mobility - Cable Rotational Woodchopper
Golf: Kinematic Chain & Hip Torso Mobility - Cable Rotational Woodchopper

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Cable Flat Bench Press - Hypertrophy High-Volume 4x12.

🔥 1820 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Para Swimming: Aquatic Propulsion & Core Control - Adaptive Seated Wide-Grip Lat Pulldown
Para Swimming: Aquatic Propulsion & Core Control - Adaptive Seated Wide-Grip Lat Pulldown

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Incline Cable Bench Press, Barbell Incline Bench Press 30-Degree with Wave Loading.

🔥 1995 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
TRX & Suspension: Core Tension & Relative Strength - TRX Inverted Bodyweight Row
TRX & Suspension: Core Tension & Relative Strength - TRX Inverted Bodyweight Row

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Active Mobility), Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow), Single-Arm Incline Dumbbell Press 30° (Rest-Pause Protocol).

🔥 2135 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Shoulders & Latissimus Superset (Dumbbell Iron Cross & Cable Lat Pulldown Wide Overhand Grip)
Shoulders & Latissimus Superset (Dumbbell Iron Cross & Cable Lat Pulldown Wide Overhand Grip)

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow), Dumbbell Iron Cross.

🔥 1855 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Track Jumps: Plyometric Stiffness & Takeoff - Triple Jump Hop-Step-Jump Phase Combination
Track Jumps: Plyometric Stiffness & Takeoff - Triple Jump Hop-Step-Jump Phase Combination

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Resistance Bands Pin Press Sticking Point - 3-Second Pause Reps, Single-Arm Dumbbell Flat Bench Press - Constant Tension No-Lockout.

🔥 2380 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Strongman: Progressive Loading & Carry Mechanics - Barbell Heavy Farmer's Walk Grip Carry
Strongman: Progressive Loading & Carry Mechanics - Barbell Heavy Farmer's Walk Grip Carry

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Glute Bridge with Isometric Squeeze (with 5s Hold), Thoracic Spine Foam Rolling and Extension.

🔥 2485 kcal 🏋️ 5 ćwiczeń
Trudność: advanced/5 ★
Eccentric Overload (1-1-6-1): Chest Hypertrophy - Plank Scapular Push-Up Protraction and Retraction
Eccentric Overload (1-1-6-1): Chest Hypertrophy - Plank Scapular Push-Up Protraction and Retraction

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Half-Kneeling Glute Bridge with Isometric Squeeze (with 5s Hold), Standing Glute Bridge with Isometric Squeeze (with 5s Hold).

🔥 1995 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Rugby: Collision Resilience & Leg Drive - Hyrox Sled Push
Rugby: Collision Resilience & Leg Drive - Hyrox Sled Push

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (Dynamic Flow), Resistance Bands Pin Press Sticking Point - 3-Second Pause Reps, 45-Degree Barbell Incline Bench Press (4-1-1-0 Tempo).

🔥 2170 kcal 🏋️ 5 ćwiczeń
Trudność: advanced/5 ★
Controlled Eccentric (4-1-1-0): Triceps Extension - Resistance Band Chest Dips with Forward Torso Lean
Controlled Eccentric (4-1-1-0): Triceps Extension - Resistance Band Chest Dips with Forward Torso Lean

Exercise bundle: Dumbbell Incline Bench Press 30-Degree - Pyramid Protocol, Smith Machine Incline Bench Press 30-Degree, Supine Bird-Dog Spine Stabilization (PNF Protocol).

🔥 2030 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Tennis: Rotational Power & Shoulder Prehab - Rotator Cuff 90/90 External Rotation with Resistance Tubing
Tennis: Rotational Power & Shoulder Prehab - Rotator Cuff 90/90 External Rotation with Resistance Tubing

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Dynamic Flow), Standing Glute Bridge with Isometric Squeeze (Fascial Glide), Smith Machine Incline Bench Press 30-Degree.

🔥 1855 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Chest + Upper Back Antagonist Balance (Plank Scapular Push-Up Protraction and Retraction & Smith Machine Bent-Over Row 45-Degree Overhand Grip)
Chest + Upper Back Antagonist Balance (Plank Scapular Push-Up Protraction and Retraction & Smith Machine Bent-Over Row 45-Degree Overhand Grip)

Exercise bundle: Supine PVC Pipe Shoulder Dislocates (Dynamic Flow), Wall-Assisted Glute Bridge with Isometric Squeeze (Fascial Glide), Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo.

🔥 1820 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
CrossFit / Hyrox: Functional Engine & Work Capacity - Burpee Broad Jump Conditioning
CrossFit / Hyrox: Functional Engine & Work Capacity - Burpee Broad Jump Conditioning

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Machine Floor Press - Controlled Eccentric Tempo 4s, Incline Bench Press with Resistance Bands and Controlled Eccentric Tempo (4-1-1-0).

🔥 2380 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
TRX & Suspension: Core Tension & Relative Strength - TRX Suspended Pike Rollout
TRX & Suspension: Core Tension & Relative Strength - TRX Suspended Pike Rollout

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Barbell Chest Flye Deep Stretch - Constant Tension No-Lockout, Single-Arm Dumbbell Incline Bench Press (30°).

🔥 2205 kcal 🏋️ 5 ćwiczeń
Trudność: advanced/5 ★
Quad Power: Squat Pattern Pyramid (12-10-8-6) - Smith Machine Close-Grip Bench Press
Quad Power: Squat Pattern Pyramid (12-10-8-6) - Smith Machine Close-Grip Bench Press

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow), Supine Bird-Dog Spine Stabilization (Active Repetitions).

🔥 2135 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
TRX & Suspension: Core Tension & Relative Strength - TRX Supine Hamstring Runner Curl
TRX & Suspension: Core Tension & Relative Strength - TRX Supine Hamstring Runner Curl

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Incline Cable Bench Press, 30-Degree Incline Dumbbell Bench Press.

🔥 2345 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Biceps Hypertrophy: Progressive Pyramid (12-10-8-6) - Cable Rope Standing Biceps Curl
Biceps Hypertrophy: Progressive Pyramid (12-10-8-6) - Cable Rope Standing Biceps Curl

Exercise bundle: Resistance Bands Pin Press Sticking Point - Heavy 5x5 Strength Bracket, Smith Machine Incline Bench Press 30-Degree, Wall-Assisted Forward and Backward Leg Swings (Fascial Glide).

🔥 1960 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Calisthenics & Street Workout: Bodyweight Mastery - Planche Lean Protraction Hold on Floor
Calisthenics & Street Workout: Bodyweight Mastery - Planche Lean Protraction Hold on Floor

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Single-Arm Incline Dumbbell Bench Press 30-Degree.

🔥 2345 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Taekwondo & Kickboxing: Kick Velocity & Flexibility - Alternating Roundhouse Kick Pad Blitz
Taekwondo & Kickboxing: Kick Velocity & Flexibility - Alternating Roundhouse Kick Pad Blitz

Exercise bundle: 30-Degree Incline Machine Press - Wave Loading, Unilateral Smith Machine Incline Bench Press (30°), Machine Incline Chest Press (30°) - 5x5 Strength Set.

🔥 2275 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Fencing: Explosive Lunge & Weapon Precision - Bodyweight Rear-Foot Elevated Bulgarian Split Squat
Fencing: Explosive Lunge & Weapon Precision - Bodyweight Rear-Foot Elevated Bulgarian Split Squat

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Incline Cable Bench Press, Piriformis Foam Rolling and Glute Release.

🔥 2030 kcal 🏋️ 5 ćwiczeń
Trudność: intermediate/5 ★
Volleyball: Spike Power & Net Deceleration - Rotator Cuff 90/90 External Rotation with Resistance Tubing
Volleyball: Spike Power & Net Deceleration - Rotator Cuff 90/90 External Rotation with Resistance Tubing

Exercise bundle: Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3), Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow).

🔥 2135 kcal 🏋️ 5 ćwiczeń
Trudność: advanced/5 ★
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Track Throws (Shot Put, Discus, Hammer) (126) Canoeing & Kayak - Trunk Rotation & Balance (118) Legs - Quadriceps (117) Rugby - Collision Force & Scrum Power (112) Chest (112) Goalball - Auditory Reaction & Sliding Defense (106) Running - Biomechanics & Cadence (106) Para Swimming (102) Water Polo - Aquatic Treading & Throwing (99) Track Jumps (Long, High, Triple Jump) (95) Shoulders & Deltoids (93) Tennis - Rotational Power & Footwork (92) Wrestling - Isometric Strength & Suplex Power (89) Legs - Hamstrings & Glutes (88) Volleyball - Spike Power & Block (85) Boxing - Punch Velocity & Rotational Drive (84) MMA & Combat - Explosiveness & Grip (83) Arms - Biceps (83) Judo & BJJ - Grip Strength & Ground Transitions (83) Arms - Trizeps (82) Sitting Volleyball (80) Javelin Throw - Kinetic Chain & Shoulder Integrity (79) Handball - Throwing Velocity & Change of Direction (77) Back - Thickness & Traps (76) Swimming - Aquatic Propulsion & Core Streamline (75) Cycling & Spinning - Cadence & Threshold Power (75) Sprint & Acceleration (Track & Field) (74) Rowing - Leg Drive & Lat Catch Power (74) Alpine Skiing - Eccentric Leg Braking & Edge Control (73) Golf - Kinematic Sequence & Mobility (72)

Share