Open Gym Strength and Conditioning – Bronco Basketball

Upper body push

Metcon (No Measure)

Barbell Strict Press

5 sets: 12 Reps; increasing across sets

*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Seated Arnold Press

4 sets: 10 reps; moderate loading

*Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Bent Over Lateral Raises

4 sets: 12-15 reps

*Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help placement.

Strict pull-ups

4 sets: 8-10 reps unbroken. Full hang in the bottom with chin passing over the top of the bar. Avoid kipping/knee pumps to assist with pull-up. Use a band if needed to achieve numbers given.

Pendlay rows

4 sets: 12 reps.