Open Gym Strength and Conditioning – Bronco Basketball

Warm Up

Warm-up (No Measure)

Hip halo activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats

Crossover Symmetry Iron Scap

Protocol (5×10)

Scaption

Lat pulldown

face-pull

incline press

cable cross-over

Warm-up

On machine of choice

5 sets

25 seconds on 15 seconds off

OLY

3 Deadlifts + 3 hang power cleans + 3 push jerks (Every 2 minutes x 5 sets: 9 reps)

climbing in weight each set

Circuit 1

Back squat + box jump complex (Every 2 minutes x 4: 8 BS + 4 tall box jumps)

Every 2 minutes for 4 rounds

8 explosive back squats at 60% of 1rm (8/10/22) directly into 4 tall box jumps

put height of box in comment section

Circuit 2

Bench Press + push-up complex (Every 2 minutes x 4: 8 BP + 12 push-ups)

Every 2 minutes for four rounds complete 8 bench press @ 60% directly into 12 push-ups