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Full-Back · No Equipment

Full-Back Engine

A bodyweight session for wide-channel players who want repeatable leg drive and trunk control anywhere.

Position focusFull-Back
GoalNo Equipment
Duration32 min
EnvironmentOpen space
Session overview

4 phases · 9 prescribed exercise blocks · designed for a controlled no equipment focus.

Session structure

Follow each phase in order.

Exercise links open their full instructions in the ScoreDive Exercise Explorer.

  1. 1

    Phase 1 · 2 movements

    Warm-Up

    Prepare the hips, ankles and trunk to move.

    1Glute Bridge March2 mintimedRest 30 sec2Dead Bug2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Main Session

    Develop repeatable bodyweight conditioning.

    1Jump Squat4 sets5 repsRest 45 sec2Mountain ClimberComplete 4 rounds30 sectimedRest 30 sec3Bridge - Mountain Climber (Cross Body)Complete 4 rounds30 sectimedRest 30 sec
  3. 3

    Phase 3 · 2 movements

    Control

    Support unilateral balance and trunk organisation.

    1Push-Up To Side Plank3 sets6 / sideRest 45 sec2Side Plank Hip Adduction3 sets6 / sideRest 45 sec
  4. 4

    Phase 4 · 2 movements

    Cool Down

    Ease out of the work with simple mobility.

    1Assisted Lying Glutes Stretch90 sec / sidetimedRest As needed2Assisted Lying Calves Stretch90 sec / sidetimedRest As needed

Equipment needed

Based on this plan

assistedbody weight

Plan notes

Use good judgement

  • • Keep every landing light and controlled.
  • • Take additional recovery when movement quality needs it.

Explore every exercise in this plan

Review the movements, prescriptions and coaching notes for this session.

Explore Plan Exercises