Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General warmup (upper) (No Measure)

2 rounds:

(20 seconds of work…10 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

horizontal hug and open

windmills

forward arm circles

shoulder flexion-extension

backward arm circles

Strength (upper)

Warm-up (No Measure)

Shoulder press warmup:

1×10 w/bar

1×8 w/light weight

Shoulder Press (4×8 (climbing weight each set))

Focus on bar path…no rainbowing the bar out in front. Keep the core braced and start every rep from the chest and finish every rep fully locked out overhead.

Accessory (super-set the following)

Bench plyo push-up (3×10)

https://youtu.be/WdWHleO-VB4

Single arm bent over rows (3×10 (RPE 8))

Accessory 2 (superset the following)

Bench dips (3×12)

Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Lower body by bending arms until slight stretch is felt in chest or shoulder, rear end touches floor, or below a 90 degree angle. Raise body and repeat.

Barbell Bicep curls (3×12 (RPE 8))