Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Strength (lower)

Metcon (No Measure)

Barbell Back Squat

5 sets: 10-12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

5 sets: 10-12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

Barbell Front Squat

4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets

*Focus: Focus on the best front rack positioning possible. Do not sacrifice form on this movement for weight. Show control down and up. Keep tension on legs throughout by not locking out legs at top of rep

Banded hamstring curls

*4 sets: 16-20 reps.

Don’t try to work above your skill/strength level here.

*Focus: Control your eccentric (going down) for as long as you can.

Alternating reverse lunges (back rack)

3 sets:

10 reps each side (20 total)