Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Back squat warm-up (No Measure)

3 rounds:

1/2 gym bleacher run (up stairs…across…and down.)

10 air squats

10 walking lunges (5 each leg)

Strength (lower)

Back Squat (Work up to a technical 1 rep max)

DEPTH IS KEY!! GOAL IS TO BE AT PARALLEL OR BELOW. PROPER BAR PLACEMENT ON THE BACK WILL HELP MAINTAIN NEUTRAL SPINE. BRACE THE CORE BY TAKING A DEEP BREATH PRIOR TO DESCENDING. DRIVE THE KNEES OUT THROUGHOUT THE ENTIRE SQUAT.

Accessory (super-set the following)

Db walking lunges (3×16 (8 each leg))

Dual dumbbell walking lunges
holding 2 db’s at side.

RPE 8

Lateral band walk (3×20 each side)

Step into band – place band around knees.

Stand tall – engage core. Allow slight flexion in knees.

Take a deep breath in – exhale and begin side stepping to right or left side.

Do not let opposite leg drag; keep flexion in knees throughout movement.

Repeat for desired number of reps, switch to other side.

Box step-ups (holding plate) (3 sets of 16 (8 each leg))