Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Strength (lower)

Back Squat (12-12-10-10-8-8)

Accessory

Banded hex bar deadlifts (4×10)

focus is full lockout at the top and controlling the negative (way down)

after each set perform 10 high box jumps

Accessory 2

DB stepback lunges (3×10 each leg (20 total))

Hamstring curls (banded) (3×20 )

lying prone on bench wrap a resistance band around the rig.