Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

str: 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

Strength (upper)

Bench Press (4×16)

Every 2 mintues for 4 sets complete 8 bench press@70% into 12 strict push-ups or deficit push-ups

Accessory

half kneeling SA arnold press (3×10 each arm)

Strict pull-ups (3×8)

-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
Unbroken

Accessory 2

Landmine t bar row (3×12 each side)

youtube.com/watch?v=OrrKhAcb62o

Incline Dumbbell Squeeze Press (3×12)

Incline Dumbbell Squeeze Press: https://www.youtube.com/watch?v=sC-PHtkYqI0

accessory 3

Tricep pushdowns (banded) (3x max effort)

Alternating db bicep curls (3×24 (12 each arm))