Open Gym Strength and Conditioning – Bronco Basketball

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)

Speed Squats

Back Squat (4×12@60%)

Focus is speed and explosiveness.

tempo 1010

Front Squat (3×8 (RPE 8))

hold bottom for 2 seconds…

after each set perform 6 tall box jumps

Accessory

Single leg db Romanian Deadlifts (4×12 (12 each leg))

Barbell Glute Bridge/ Pull through Superset (4×12 barbell glute bridges into 12 cable pulls)

Barbell Glute Bridge: https://www.youtube.com/watch?v=OxEz198GEIo

Banded or Cable Pull throughs: https://www.youtube.com/watch?v=ZNq79So5RU8

Conditioning

Bleacher intervals

6 sets:

1:00 up and down (low intensity)

rest 2 minutes

:45 up and down (moderate intensity)

rest 1:30

:30 up and down (high intensity)

rest 1:00