Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps

OLY

Metcon (7 Rounds for time)

Every 2 minutes for 7 rounds:

5 power cleans@75%

10 tall box jumps

hex bar deadlifts (6×3@moderate to heavy loading (85-90%))

Accessory

3 sets:

10 Single leg DB Romanian deadlifts (20 total)

20 banded Glute bridges

20 banded good mornings

20 reverse lunges holding plate overhead