Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Crossover Symmetry and Hip Halo Warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Dynamic plyo warm-up (banded) (No Measure)

3 sets

30 on 30 off

-Pogo rebound jumps (banded assistance)

-Pulse jumps (every other)

-hips loaded (speed up/control decent)

Strength

power clean + hang power clean (Every 90 x 4: 1 power clean + 1 hang power clean)

Front Squat (4×4)

4×4@75%

after each set 8 box jumps

Accessory (super-set the following)

Dual DB romanian deadlifts (eccentric focused) (3×8 (4 sec neg))

DB Walking Lunges (3x50ft)

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

*Build to a moderate weight; stay the same or build across sets

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.