Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Running warm-up (No Measure)

1. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

5 burpee box jump overs

2×86 ft shuttle sprint

5 burpee box jump overs

Rest is partner’s working time…

Strength (lower)

Deadlift (5-3-1-5-3-1-5)

after each set perform 7 single leg box jumps each side

Strength (upper)

Shoulder Press (5-3-1-5-3-1-5)

Super set with Single-Arm Dumbbell Push Press x 12 each arm *

Strict pull-ups (4×15)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension
5 normal grip

5 wide grip

5 mixed grip

rest 60 seconds between each set