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)

Strength (lower)

Back Squat (5×10@65% (SPEED))

after each set perform 10 jumping squats into 5 med ball box jumps

Accessory

hex bar deadlifts (4×8 (heavy))

Bulgarian split squat drop set (3×12/12)

perform 12 light weight Bulgarians…drop weight and perform 12 body weight