Open Gym Strength and Conditioning – Bronco Basketball

Warm-Up

Leg primer B (No Measure)

2 Rounds

0:30 Straddle Center

0:30 Straddle Right

0:30 Straddle Left

0:30 Groin Stretch

2 Rounds

20 Windmill Toe Touches

20 Sliding Lateral Lunges

2 Rounds

0:30 Wall Sit Left Leg Only

0:30 Wall Sit Right Leg Only

15 Air Squats

This is an abbreviated video on the movements above:

youtube.com/watch?v=_xQoeimLDWw&list=PLizbOB6SZHIsVZXIKSI7whE0JkG1qQNGS

OLY

Hang Snatch pull + hang power snatch + full snatch (Every 2 x 4: 1 rep (climbing))

Strength (lower)

Front Squat (5×5@70% +)

Weight should be 10 lbs heavier than 9/7

Accessory

Banded deadlift + box jump (Every 2 x 4: 10 banded deadlifts (RPE 7) + 5 TBJ’s)

Cooldown

1 minute pigeon stretch

1 minute couch stretch

1 minute foam roll