Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Upper body push warmup (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

15 band pull-a-parts

10 PVC Passthroughs

10 wall angels

10 tempo plate floor press (2 sec down/explosive up)

5 scorpions (each side)

Strength (upper)

Bench Press (6×4@85%)

After each set perform 12-18 explosive push-ups

Accessory

DB incline press (4×8 (heavy))

Dumbell incline bench press

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

Accessory 2

Alternating SA arnold press (3×8 each arm)

Alternating single arm arnold presses w/db

Landmine t bar row (3×8 each arm)

youtube.com/watch?v=OrrKhAcb62o

accessory 3

Alternating Incline DB Curls (3×12 each side)

Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg

Db skull crushers (3×12)