Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating bird dogs

In-outs from plank

alternating single leg v-ups

air squats

elbows to hands plank

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Strength (lower)

Deadlift & Tall Box Jumps (Every 2 x 5: 8 deadlifts + 4 seated box jumps)

Accessory

Bulgarian Split Squat (3×8 each leg)

Strength (upper)

Bench Press (Every 2 x 5: 5 reps heavier than previous 5)

dual db push press (3×10)