Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General warmup (upper) (No Measure)

2 rounds:

(20 seconds of work…10 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

horizontal hug and open

windmills

forward arm circles

shoulder flexion-extension

backward arm circles

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Strength (upper)

Bench Press (5-3-1-4-5-3-1-4)

last 3 sets perform 15 explosive push-ups

Strict pull-ups (4×6)

-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

Single Arm Dumbell Press (3×12)

single arm db row (3×12)