Open Gym Strength and Conditioning – Bronco Basketball

Core

2 sets:

1:15 plank hold

30 alternating v-ups

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work –

Crossover symmetry bands:

2 sets:

15 reps of each movement

Banded pull-aparts

Banded Standing “IY”

CNS prep

3 sets:

6 single arm db push press (each side)

6 single arm ring rows

Dynamic effort lift

Strict Press + Push Press: (Every 90 x 7 : 4 strict press + 6 db strict press)

Repeated Effort

Shoulder Press (1xME@RPE 6)

Accessory

seated cable row (3×12)

single arm db row (3×10)

Db skull crushers (3×20)