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)

Back Squat (4×8@65-70%)

FOCUS IS SPEED AND DEPTH!

Accessory

front rack reverse lunges (4×8 each leg)

Weighted glute bridges (3×12 w/2 second hold at contraction)

Barbell

Contralateral box step ups (3×8 each side (20″ box))

Core

Metcon (No Measure)

3 rounds:

30 seconds alternating v-ups

rest :30

30 seconds hollow rock hold

rest :30

30 seconds side crunches

rest :30