Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

Warm-up (No Measure)

3 rounds on each machine

30 seconds on 15 seconds off

Ski erg

row

echo bike

Hip halo activation (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Movement prep (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

3 sets:

8 wall-balls

4 box jumps

Max effort lift

Front Squat (Every 3 minutes complete 5 reps for 5 sets)

Should be slightly heavier than the weight recorded from March 30th.

Plyometrics

Strength/plyometric

Standing jump (after ea set perform 5 standing jumps to maximum )

Deadlift & Tall Box Jumps (10-10-8-8-8)

10 Deadlifts @ 6-6.5/10 RPE

5 Tall Jumps

Rest as needed

8 Deadlifts @ 7/10 RPE

5 tall box jumps

Rest as needed

8 Deadlifts @ 7.5/10 RPE

5 tall box jumps

Rest as needed

8 Deadlifts @ 8.5/10 RPE

5 Tall box jumps

Rest as needed

8 Deadlifts @ 9/10 RPE

5 tall box jumps

Comment your max rep scores in the Deadlift Load score

Accessory (super-set the following)

Bulgarian Split Squat (3×8 ea leg)

holding a db at chest

Contralateral box step ups (3×8 ea leg)

Holding KB front rack and DB overhead step up with opposite leg opposite of OH DB

Conditioning

Teams of 3

Metcon (AMRAP – Rounds and Reps)

Teams of 3

Complete the following relay style

“I go, you go”

AMRAP 16

3 shuttle sprints (50ft increments)

12 Russian Kettlebell swings

3 shuttle sprints (50ft increments)

*resting partners must hold plank for all reps to count*