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Controlled Eccentric (4-1-1-0): Hamstrings & Glutes - Cable Pull Through
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Controlled Eccentric (4-1-1-0): Hamstrings & Glutes - Cable Pull Through

Exercise bundle including: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Incline Cable Bench Press, Cable Chest Press from Dead Stop (Pyramid Protocol 12-10-8-6), Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo), Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5).
Legs - Hamstrings & Glutes Back - Thickness & Traps Powerlifting & Maximal Strength Bundle
Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Exercises
5
Calories
218 kcal
Duration
32 min
Level
Advanced

Exercises in this bundle

Supine Lateral Monster Walk with Mini-Band (PNF Protocol)
#1

Supine Lateral Monster Walk with Mini-Band (PNF Protocol)

53 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, utilizing contract-relax PNF stretching principles.

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 (PNF Protocol)
Supine Lateral Monster Walk with Mini-Band (PNF Protocol)
Summary
Sets 1
Reps 5 min
Rest 60 sec
Tempo -
Duration 5 min
Calories 53 kcal
Exercise Description
General cardiovascular warm-up drill to elevate core muscle temperature and synovial fluid circulation. The exercise Air Bike Aerobic Flush Warm-Up 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 9 METs, this exercise yields an estimated energy expenditure of 630 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
Incline Cable Bench Press
#2

Incline Cable Bench Press

9 kcal 3 min

The incline cable bench press is a compound exercise targeting the upper pectorals and anterior deltoids, providing constant muscular tension throughout the entire range of motion.

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.
Sets 2
Reps 10 reps
Rest 30 sec
Incline Cable Bench Press
Incline Cable Bench Press
Summary
Sets 2
Reps 10 reps
Rest 30 sec
Tempo -
Duration 3 min
Calories 9 kcal
Exercise Description
A simple mobility exercise designed to improve ankle joint flexibility and circulation. The exercise Ankle Circles is a specialized biomechanical movement developed for the stretching 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 2.5 METs, this exercise yields an estimated energy expenditure of 175 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
Cable Chest Press from Dead Stop (Pyramid Protocol 12-10-8-6)
#3

Cable Chest Press from Dead Stop (Pyramid Protocol 12-10-8-6)

58 kcal 10 min

Cable chest pressing initiated from mechanical dead stops maintains continuous vector tension while safely overloading the concentric pressing path. The pyramid protocol (12-10-8-6) provides structured progressive overload to recruit high-threshold motor units.

Controlled eccentric tempo 4-1-1-0: 4s lowering, 1s isometric pause, dynamic lift.
Sets 4
Reps 8 reps
Rest 105 sec
Cable Chest Press from Dead Stop (Pyramid Protocol 12-10-8-6)
Cable Chest Press from Dead Stop (Pyramid Protocol 12-10-8-6)
Summary
Sets 4
Reps 8 reps
Rest 105 sec
Tempo 1-0-4-1
Duration 10 min
Calories 58 kcal
Exercise Description
An effective cable machine exercise targeting glutes and hamstrings utilizing a hip hinge movement pattern. The exercise Cable Pull Through 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 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

Controlled eccentric tempo 4-1-1-0: 4s lowering, 1s isometric pause, dynamic lift.

Exercise Details
Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)
#4

Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)

56 kcal 8 min

Machine chest pressing from fixed dead stops enables maximal force output along a guided path while isolating the pectoralis major without joint shear. Utilizing controlled 3-0-1-0 tempo cadencing reinforces kinetic chain stability and optimizes muscular tension.

Complementary full-ROM movement: smooth concentric-eccentric cadence (2-0-1-0 tempo).
Sets 3
Reps 10 reps
Rest 75 sec
Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)
Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)
Summary
Sets 3
Reps 10 reps
Rest 75 sec
Tempo 1-0-2-0
Duration 8 min
Calories 56 kcal
Exercise Description
An advanced variation of rack pulls utilizing bands for accommodating resistance to build explosive lockout strength. The exercise Rack Pull with Bands is a specialized biomechanical movement developed for the powerlifting 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 barbell, bands 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

Complementary full-ROM movement: smooth concentric-eccentric cadence (2-0-1-0 tempo).

Exercise Details
Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5)
#5

Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5)

42 kcal 6 min

Machine chest pressing from fixed dead stops enables maximal force output along a guided path while isolating the pectoralis major without joint shear. The heavy 5x5 protocol (80-85% 1RM) prioritizes myofibrillar hypertrophy and neurological force production.

Hypertrophy finisher: high-repetition metabolic pump set.
Sets 3
Reps 15 reps
Rest 60 sec
Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5)
Machine Chest Press from Dead Stop (Pin Press) (Heavy Strength 5x5)
Summary
Sets 3
Reps 15 reps
Rest 60 sec
Tempo 3-1-3-1
Duration 6 min
Calories 42 kcal
Exercise Description
A deadlift variation utilizing resistance bands to modify the strength curve and overload the top range. The exercise Reverse Band Deadlift is a specialized biomechanical movement developed for the powerlifting 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 barbell, bands, power-rack 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

Hypertrophy finisher: high-repetition metabolic pump set.

Exercise Details
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