Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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

Warm-up (No Measure)

Machine warm-up

any machine

5 sets of 30 on 15 off

Strength (lower)

1 and 1/4 Front squat (Every 2 x 5: 5 1 and 1/4 FS)

weight should be challenging but technique should be maintained.

Circuit 1

Metcon (Time)

5 sets:

:40 on :40 off

Box jump lateral shuffle box jump relay

Circuit 2

Metcon (Time)

5 sets:

:40 on :40 off

5 KB weighted single leg step ups right

5 box jumps

5 Kb weighted single leg step ups left

5 box jumps

Circuit 3

5 sets:

:40 on :40 off

7 Dual DB push press

7 each direction lateral med ball slams