Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Lower body prehab warmup (No Measure)

3 Rounds of…

20 Banded Pull-Throughs or 20 banded good mornings

youtube.com/watch?v=MkwSzIaeZYg

Single Arm KB Front Rack Carry 100 Feet each arm

Squat Therapy x 5 Reps with a 5s Negative

youtube.com/watch?v=cinezBZB3uo

Clean (Every 2 minutes for 7 sets: 5 squat cleans @70%)

Strength (lower)

Back Squat (Every 2 minutes for 7 sets: 2 back squats@85-90%)

Accessory

hex bar deadlifts (4×10 (moderate to heavy loading…explosive))

after each set perform 6 tall box jumps

Explosive training

Metcon (AMRAP – Reps)

5 rounds

1 minute max ball slams

rest 1

1 minute max reverse lunge single leg

jumps

rest 1

1 minute max jump rope

rest 1