Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

1 round:

(20 seconds of work…10 seconds of rest)

Toe touch jumping jacks

air squats

shoulder taps

step back lunges

bottom up burpees

bird pickers

horizontal hug and open

side lunges

windmills

jumping squats

forward arm circles

shoulder flexion-extension

backward arm circles

Build in phase

Metcon (No Measure)

EMOM 12:

even- 10 push-ups

odd- 5 strict pull-ups

Accessory

banded pallof press hold (4×30)

body weight inverted row (4×10)

banded chest press hold (3X45 SECS)

3×45 seconds

Tricep pushdowns (banded) (4X16)

Barbell Bicep curls (4×10)

Accessory 2

Hamstring curls (banded) (4×16)

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

banded hip flexor hold (4×30)

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps