Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

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

2 sets:

10 dual db thrusters

100 single unders

OLY

Metcon (Weight)

EVERY 90 x 6

3 low hang squat cleans + 6 med ball jumps

Max effort lift

Back Squat (Every 3 x 5: 5 reps)

Heavier than 5/4

Accessory (super-set the following)

Banded hex bar deadlifts (4×10 (RPE 8))

Explosive single leg bulgarain squats (4×8 each leg)

DB Glute bridges (4×12)