Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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)

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)

Tempo/drop set

Front/Back combo (Every 3 x 5: 6 tempo FS (21X0) + 12 EX BS)

DB shoulder press/Bench (Every 2 x 4: 6 DUAL DB SP + 12 bench press)

Accessory

Explosive single leg bulgarain squats (4×10 each side)

Tempo strict pull-ups (4×5 (2X10))

Banded hex bar deadlifts (4×7)

Lateral box jump overs (4×6)

DB Dips (4×10)