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Winger · Strength

Winger Strength

Build lower-body force, single-leg stability and trunk control for repeated wide-channel actions.

Position focusWinger
GoalStrength
Duration60 min
EnvironmentGym
Session overview

5 phases · 11 prescribed exercise blocks · designed for a controlled strength 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

    Open the hips, wake the trunk and prepare to produce force.

    1Dead Bug2 mintimedRest 30 sec2Low Glute Bridge On Floor2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Main Strength

    Controlled squat, hinge and unilateral strength.

    1Barbell Full Squat4 sets6 repsRest 90 sec2Barbell Romanian Deadlift3 sets6 repsRest 90 sec3Barbell Lunge3 sets8 / sideRest 75 sec
  3. 3

    Phase 3 · 2 movements

    Power

    Turn force into crisp take-off and landing quality.

    1Jump Squat3 sets5 repsRest 60 sec2Barbell Jump Squat3 sets4 repsRest 90 sec
  4. 4

    Phase 4 · 2 movements

    Accessory

    Finish with calf and groin support for wide movement.

    1Barbell Floor Calf Raise3 sets10 repsRest 60 sec2Side Plank Hip Adduction3 sets8 / sideRest 45 sec
  5. 5

    Phase 5 · 2 movements

    Cool Down

    Restore comfortable range after the session.

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

Equipment needed

Based on this plan

assistedbarbellbody weight

Plan notes

Use good judgement

  • • Keep each strength repetition deliberate and balanced from side to side.
  • • Use the rest periods to reset posture before the next quality set.

Explore every exercise in this plan

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

Explore Plan Exercises