Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

SPLIT (upper and lower)

Strength (upper)

Shoulder Press (3×12 )

after each set complete 8 single arm arnold presses with db

Strict pull-ups (3×8 (1 second hold chin over bar))

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension

DB Flat Bench Press/ DB Push Up SUPERSETS (3 sets x 12 db bench into 12 push-ups off db’s)

DB Flat Bench: https://www.youtube.com/watch?v=xMx71dVrvs0

Push Ups on DB’s https://www.youtube.com/watch?v=B93ntnegATk

Strength (lower)

Front Squat (3×6 (moderate to heavy loading))

afte each set complete 6 Single leg rdl’s each set w/db

elevated glute bridges (3×15 (no weight needed) 20″ box)

Feet elevated on box and shoulder blades together. Drive the hips towards the sky while holding for 2 seconds at the top

Back Rack Lunge (3×10 each side)