Edit Slow eccentric step-down

Slow eccentric step-down

id: slow-eccentric-step-down

1. Stand on the step

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{
  "id": "slow-eccentric-step-down",
  "name": "Slow eccentric step-down",
  "summary": "Standing on a low step on one leg, slowly bend the standing knee over 3 to 5 seconds to tap the other heel lightly on the floor in front, then push back up.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Stand on the step",
      "instruction": "Stand tall on a low step (about 10 to 15 cm) with the working foot planted firmly; let the other foot hover just in front of the edge. Hold a wall or rail lightly if you need to.",
      "pose": {
        "hipFlexionL": 25,
        "kneeFlexionL": 20
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [],
      "contacts": [
        "footR"
      ]
    },
    {
      "title": "Slow lower and tap",
      "instruction": "Take 3 to 5 seconds to bend the standing knee, reaching the free heel down until it just touches the floor without taking any weight. Then push through the heel of the standing foot to return to upright.",
      "pose": {
        "rootPitch": 14,
        "rootRoll": 14.2,
        "shoulderFlexionL": 40,
        "shoulderFlexionR": 40,
        "hipFlexionL": 27,
        "hipFlexionR": 45,
        "kneeFlexionL": 0,
        "kneeFlexionR": 45,
        "ankleDorsiflexionL": -10,
        "ankleDorsiflexionR": 20
      },
      "holdSeconds": 0.5,
      "moveSeconds": 4,
      "emphasis": [
        "thighR",
        "shankR"
      ],
      "contacts": [
        "footR"
      ]
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "perSide": true
  },
  "cues": [
    "Keep the working knee in line with the second toe; don't let it fall inwards.",
    "Keep your weight through the heel and midfoot of the standing leg.",
    "Just tap the floor with the free heel; don't shift weight onto it.",
    "Control the lowering rather than dropping.",
    "Reduce hand support on the wall or rail as you get stronger."
  ],
  "cautions": [
    "Stop, or use a lower step, if you feel sharp pain at the front of the knee."
  ],
  "level": "intermediate",
  "tags": {
    "regions": [
      "knee"
    ],
    "muscles": [
      "quadriceps",
      "gluteus-maximus",
      "gluteus-medius"
    ],
    "equipment": [
      "step",
      "wall"
    ]
  },
  "source": {
    "kind": "pdf",
    "ref": "Untitled document.pdf"
  }
}

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