Open Gym Strength and Conditioning – Bronco Basketball

Dynamic effort (lower)

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

Movement prep (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

3 sets:

7 single leg box jumps (each side)

14 russian KBS

OLY

1 low hang power snatch + 2 full snatches (drop/reset) (Every 90 x 6: 1 rep)

Dynamic warmup

Back Squat (EMOM 8: 3 reps)

Focus is speed on the squat! DO NOT rest at the top or bottom portion. 65% of you 1rm is recommended. After each set complete 3 tall box jump

Repeated Effort

Back Squat (1xME (heaviest load from above))

Accessory

GHD hip extensions (3×20)

DB box step ups (3×16 (8 each leg))

Single leg rdl’s w/kb (3×12)