Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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

Crossover Symmetry Iron Scap Protocol (5×10)

Complete Iron Scap Protocol

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Warm-up (No Measure)

On machine of choice

5 sets

25 seconds on 15 seconds off

Strength

Back squat + DB bench press (Alternating movements every 90 seconds)

5×5 back squats @70% or RPE 7

DB Bench (Every 90 seconds alternating w/back squats)

5×10 Dual Db bench RPE 8

13:30

Group 1

EMOM strength training

EMOM 6:

even- 10-15 dips

odd- 10 high box jumps

Tricep Dips (3×10-15 reps)

*Rest 1:00-1:30 b/t sets

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

Box Jumps (3×10)

Group 2

EMOM strength training

EMOM 6

even- 10 push-ups

odd- 10 moderate height box jumps

Push-ups (3×10)

Box Jumps (3×10)

Accessory

DB pull-overs (2×12)

SA lateral raises w/db (2×10 each arm)