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Eccentric Overload (1-1-6-1): Lats & Vertical Pull - Cable Lat Pulldown Neutral Close V-Grip
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Eccentric Overload (1-1-6-1): Lats & Vertical Pull - Cable Lat Pulldown Neutral Close V-Grip

Exercise bundle including: Supine Lateral Monster Walk with Mini-Band (Active Mobility), Standing Glute Bridge with Isometric Squeeze (Fascial Glide), Standing Deep Squat Pry with Knee Opening (with 5s Hold), Half-Kneeling Deep Squat Pry with Knee Opening (with 5s Hold), Standing Deep Squat Pry with Knee Opening (PNF Protocol).
Bundle
Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Exercises
5
Calories
218 kcal
Duration
32 min
Level
Medium

Exercises in this bundle

Supine Lateral Monster Walk with Mini-Band (Active Mobility)
#1

Supine Lateral Monster Walk with Mini-Band (Active Mobility)

38 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, as controlled active mobility repetitions.

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 (Active Mobility)
Supine Lateral Monster Walk with Mini-Band (Active Mobility)
Summary
Sets 1
Reps 5 min
Rest 60 sec
Tempo -
Duration 5 min
Calories 38 kcal
Exercise Description
General cardiovascular warm-up drill to elevate core muscle temperature and synovial fluid circulation. The exercise Elliptical Cross Trainer Low-Impact 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 6.5 METs, this exercise yields an estimated energy expenditure of 455 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.
exercise_bundle.single.important_info

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

Exercise Details
Standing Glute Bridge with Isometric Squeeze (Fascial Glide)
#2

Standing Glute Bridge with Isometric Squeeze (Fascial Glide)

12 kcal 3 min

Glute bridges strengthen the gluteus maximus and hamstrings through hip extension, alleviating lower back stress and optimizing lumbopelvic stability. Standing variation, designed for gentle myofascial gliding flow.

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.
Sets 2
Reps 10 exercise.unit.reps
Rest 30 sec
Standing Glute Bridge with Isometric Squeeze (Fascial Glide)
Standing Glute Bridge with Isometric Squeeze (Fascial Glide)
Summary
Sets 2
Reps 10 exercise.unit.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 Thoracic Spine Foam Roll Extension 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 foam roll 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.
exercise_bundle.single.important_info

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

Exercise Details
Standing Deep Squat Pry with Knee Opening (with 5s Hold)
#3

Standing Deep Squat Pry with Knee Opening (with 5s Hold)

70 kcal 10 min

The deep squat pry enhances hip capsule mobility, adductor extensibility, and ankle dorsiflexion while maintaining upright thoracic posture. Standing variation, with a 5-second isometric hold at end range.

Extended eccentric tempo 1-1-6-1: 6 seconds lowering under maximal tension.
Sets 4
Reps 6 exercise.unit.reps
Rest 105 sec
Standing Deep Squat Pry with Knee Opening (with 5s Hold)
Standing Deep Squat Pry with Knee Opening (with 5s Hold)
Summary
Sets 4
Reps 6 exercise.unit.reps
Rest 105 sec
Tempo 1-1-6-1
Duration 10 min
Calories 70 kcal
Exercise Description
Biomechanically verified back_lats exercise (Cable Lat Pulldown Neutral Close V-Grip) for targeted strength and hypertrophy adaptation. The exercise Cable Lat Pulldown Neutral Close V-Grip is a specialized biomechanical movement developed for the back_lats 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 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.
exercise_bundle.single.important_info

Extended eccentric tempo 1-1-6-1: 6 seconds lowering under maximal tension.

Exercise Details
Half-Kneeling Deep Squat Pry with Knee Opening (with 5s Hold)
#4

Half-Kneeling Deep Squat Pry with Knee Opening (with 5s Hold)

56 kcal 8 min

The deep squat pry enhances hip capsule mobility, adductor extensibility, and ankle dorsiflexion while maintaining upright thoracic posture. Half-kneeling variation, with a 5-second isometric hold at end range.

Complementary full-ROM movement: smooth concentric-eccentric cadence (2-0-1-0 tempo).
Sets 3
Reps 10 exercise.unit.reps
Rest 75 sec
Half-Kneeling Deep Squat Pry with Knee Opening (with 5s Hold)
Half-Kneeling Deep Squat Pry with Knee Opening (with 5s Hold)
Summary
Sets 3
Reps 10 exercise.unit.reps
Rest 75 sec
Tempo 1-0-2-0
Duration 8 min
Calories 56 kcal
Exercise Description
Biomechanically verified back_lats exercise (Machine Lat Pulldown Neutral Close V-Grip) for targeted strength and hypertrophy adaptation. The exercise Machine Lat Pulldown Neutral Close V-Grip is a specialized biomechanical movement developed for the back_lats 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.
exercise_bundle.single.important_info

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

Exercise Details
Standing Deep Squat Pry with Knee Opening (PNF Protocol)
#5

Standing Deep Squat Pry with Knee Opening (PNF Protocol)

42 kcal 6 min

The deep squat pry enhances hip capsule mobility, adductor extensibility, and ankle dorsiflexion while maintaining upright thoracic posture. Standing variation, utilizing contract-relax PNF stretching principles.

Hypertrophy finisher: high-repetition metabolic pump set.
Sets 3
Reps 15 exercise.unit.reps
Rest 60 sec
Standing Deep Squat Pry with Knee Opening (PNF Protocol)
Standing Deep Squat Pry with Knee Opening (PNF Protocol)
Summary
Sets 3
Reps 15 exercise.unit.reps
Rest 60 sec
Tempo 3-1-3-1
Duration 6 min
Calories 42 kcal
Exercise Description
Biomechanically verified back_lats exercise (Bodyweight Pull-Ups Full Range from Dead Hang) for targeted strength and hypertrophy adaptation. The exercise Bodyweight Pull-Ups Full Range from Dead Hang is a specialized biomechanical movement developed for the back_lats 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 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.
exercise_bundle.single.important_info

Hypertrophy finisher: high-repetition metabolic pump set.

Exercise Details
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