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 bird dogs
In-outs from plank
alternating single leg v-ups
air squats
elbows to hands plank
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)
OLY
Hang Snatch (EMOM 6: 1 hang snatch)
start with a moderate weight (RPE 6) and increase each set building to a technical 1rm
Strength lift
Deadlift + seated box jump complex (4x 10 deadlifts + 5 seated tall box jumps)
Every 2 minutes for 4 sets complete 10 dynamic start deadlifts (RPE 7) (load into bar) + 5 seated high box jumps
Strength (upper)
Push press + strict chin-up complex (4 x 10 barbell push press + 5 chin-ups)
Every 2 minute for 4 rounds complete 10 barbell push press(RPE 7) + 5 strict chin-ups
Accessory (super-set the following)
Nordic hamstring curls (modified) (2×8)
Barbell Drag Curls (2×10)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
Barbell Drag Curls
https://youtu.be/i63PYCo3SQ8
Add Comment