Week 1: Max effort lower (day 1)

Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

clean progressions

Burgener clean warm-up (No Measure)

Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

CNS prep

Box jumps: 3 sets of 5 reps

wall ball slams: 3×15

OLY

Hang Power Clean (EMOM 5: 5 reps@ light to moderate weight)

focus is technique…good jumping position with agressive leg/hip drive. Reps are consecutive.

Strength lift

Front Squat (Every 2:30 x 5 perform 5 front squats)

Looking for a 5 rep max toward the back end of your sets. Increase weight each set but focus should still be on technique. Standard is hip crease below the top of the knee

Hamstring accessory

Dual DB romanian deadlifts (eccentric focused) (3×12 (4 sec decent))

Single leg hinge work

Single leg box hamstring curl (3×10)

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