Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 meter run

1 up/down bleacher run (up one aisle..across…down the next)

*make sure its done on home side…skip steps on the way up…hit every step coming down. absolutely no walking both 400m run and bleacher runs.

Strength (lower)

Back Squat (6-6-3-2)

6 reps @ 70%

6 reps @ 80%

3 reps @ 90%

2 reps @ 95%

* Rest as needed between sets *

Front Squat (3×5)

5 reps @ 65%

5 reps @ 75%

5 reps @ 80%

*15 max heigh jumping squats after each set

Freshman

Conditioning

same as varsity

Strength (lower)

part 1

Metcon (Time)

3 rounds:

40 air squats

20 burpees

part 2

Metcon (Time)

3 rounds:

10 hex bar deadlift (light…focus on technique)

20 box step-ups