Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

Line drills:

Baseline to halfcourt

High knee pulls into high knees (full court)

Russian kicks

hamstring stretch into butt kicks (full)

figure four stretch into high knee skip (full)

Lunge and reach

Cossack squats

Hip Circle to Back Lunges

Broad Jump to Backward High Knees: 6 to 8 reps

Strength (lower)

Back Squat (1 rep max)

Back Squat (10-10-8-8)

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

8 reps @ 75%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

* Superset with 5 Jumping squats straight into 7 single leg box jumps each side

Conditioning

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Goblet Squats (50/35)

1:00 Max Reps Single Dumbbell Box Step Ups (50/35) (20″/24″)

1:00 Max Reps Jumping Air Squats

1:00 Max Reps Push Ups

1:00 Rest