Open Gym Strength and Conditioning – Bronco Basketball

Daily motivation

“Make each day your masterpiece.”

-John Wooden-

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Conditioning

Coach Kyle’s choice

Accessory (lower)

Back Squat (5-5-3-2-1)

5 reps @ 70%

5 reps @ 80%

3 reps @ 90%

2 reps @ 95%

1 rep @ 100%

* Rest as needed between sets *

Based off RPE…if feeling well go for these aggressive positions. If legs are fatigued then back off 10-15 lbs each set.

Front Squat (3×5)

Front Squat:

5 reps @ 75%

5 reps @ 80%

5 reps @ 85%

* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump

Accessory

3 sets:

10 Weighted Med Ball Knee Ups (hanging from pull-up bar)

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

10 hanging leg raises