Open Gym Strength and Conditioning – Bronco Basketball

Hip halo activation (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Isometric plyo warm-up (No Measure)

3 sets

30 on 30 off

-Parallel squat hold (screw feet into floor)

-Oscillating Parallel squat jumps

-Split stance iso hold (front heel elevated)

Dynamic plyo warm-up (banded) (No Measure)

3 sets

30 on 30 off

-Pogo rebound jumps (banded assistance)

-Pulse jumps (every other)

-hips loaded (speed up/control decent)

seated box jumps (3×10)

Tempo/drop set

Back Squat (Every 2 minutes x 5: 2 tempo BS (42X1) into 4 BS)

1 set every 2…2 heavy tempo back squats into 4 moderate explosive reps

Bench Press (Every 2 x 5: 2 tempo BP (42X1) + 4 BP)

1 set every 2…2 heavy tempo bench press into 4 moderate explosive reps

Accessory

Chin-ups (4×6-9)

*Rest 1:00-1:30 b/t sets

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Nordic hamstring curls (modified) (3×10 (2 second decent))

keep knees hips and shoulders all stacked in one line. DO NOT shift the hips back. Work towards a bench and utilize the hamstrings to pull back up minimizing the press off the bench.

Alternating SA arnold press (4×10 each arm (20 total))

Alternating single arm arnold presses w/db