Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Crossover Symmetry and Hip Halo Warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

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

Back Squat (Every 90 x 5…1 rep)

Bench Press (Every 90 x 5…1 rep)

Accessory (super-set the following)

Cable flyes 21’s (using crossover symmetry bands) (3×21)

7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF OF ROM, 7 REPS FULL ROM

Deficit reverse lunges (goblet) (3×10 each leg)

Single arm bent over rows (3×12)

Nordic hamstring curls (modified) (3×7)