Open Gym Strength and Conditioning – Bronco Basketball

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

Front Squat (4×10@50%)

Db walking lunges (3×10 each side)

Dual dumbbell walking lunges

hex bar deadlifts (3×13 (light))

After each set complete 7 box jumps

elevated glute bridges

Feet elevated on box and shoulder blades together. Drive the hips towards the sky while holding for 2 seconds at the top

Hamstring curls (banded)

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