Open Gym Strength and Conditioning – Bronco Basketball

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Movement prep (Lower) (No Measure)

2 sets:

:30 sec squat hold w/plate

10 Spiderman lunges (5 ea)

CNS prep

2 sets:

10 KB taters

10 single leg box jumps (5 ea)

OLY

power snatach + hang squat snatch + 2 OHS (Every 2 mins x 6: 1 rep)

Dynamic effort lift

Back Squat (EMOM x 12: 3 back squats (RPE 7) + 3 tall box jump)

Repeated Effort

Back Squat (Take 80% of heaviest lift above for an AMRAP)

goal is 20- 30 reps

Accessory

Eccentric Accentuated stiff legged deadlifts (4×8 (RPE 8))

4 second lowering phase, keep hips high

Death march (4×50 ft)