Open Gym Strength and Conditioning – Bronco Basketball

Core

2 sets:

10 side plank w/ leg abduction (ea side)

10 hanging leg raises

10 elbow to hands plank

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

2 sets:

10 alternating single arm med ball push-ups (5 ea side)

10 inverted barbell rows

Strength (max effort upper)

Shoulder Press (5 sets x 5 reps)

Climb in weight each set. Looking for a heavy set of 5

Superset the following 3 movements

single arm db row (4×10 (each arm))

Double DB incline bench press (4×10 (RPE 8))

Strict pull-ups (4xMax effort )

-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
Standard is full hang at the bottom with chin over the bar at the top. NO KIPPING AT ALL! Use a band if needed to achieve strict.