Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Leg Primer C (No Measure)

20 each side Over Unders

2 Rounds

15 Contralateral Single Leg Deadlifts Left

15 Contralateral Single Leg Deadlifts Right

2 Rounds

0:30s Glute Bridge Hold

30 Alternating Banded Lateral Steps

30 KB Goblet Kang Squats

youtu.be/8pUr786Dfxk

Tempo/drop set

Front Squat (Every 3 x 5: 4 tempo FS + 8 explosive FS)

5 sets:

4 tempo FS (2112) moderate

(drop set)

8 explosive FS light

Shoulder Press (Every 3 x 4: 4 tempo SP + 8 explosive SP)

4 sets:

4 tempo SP (2112) moderate

(drop set)

8 explosive SP light

EMOM strength training

Metcon (No Measure)

EMOM 12:

minute 1- 10 dual db bench press

minute 2- 8 deficit reverse lunges (kb) 16 total

minute 3- 12 upright rows

minute 4- 10 eccentric focused KB RDL’s (4 sec neg)