Name: Playbook - Brian Qman - W4/D2 Domination 🔥
Uploaded: 2023-12-30T07:22:03.283Z
Duration: 60 min
Description: W4/D2 Domination 🔥

New workouts included! Pay attention and look through carefully 🔥 enjoy the burn let’s build!

4 sets of 8 left right jumps

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Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim every time or if you can’t do that aim for the backboard or net!The goal is to Jump as HIGH AS POSSIBLE!

Left Right Plant Rim Touches

4 sets of 8 right left jumps

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Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim everytime or if you can’t do that aim for the backboard or net! The goal is to Jump as HIGH AS POSSIBLE!

Right Left Plant Rim Touches

4 sets 8 of each leg 

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Start out with 1 arm to reach in the air. Remember to always use your opposite arm. Week 2 you can do set 3 and 4 with both arms. Your first 2 sets will still be with one arm.

This exercise is extremely effective to create power into your jump. This 2 step approach is called the penultimate step. This where you will turn your horizontal speed into vertical energy! From running into jumping no different than a plane building up speed for takeoff! Find open space or use something high in the air to aim to touch. If possible use a basketball rim! Aim for the backboard or net if you cannot reach the rim.The goal is to Jump as HIGH AS POSSIBLE!

1 Leg Rim Touches

3 sets of 12. 1-2 minute rest in between each set

Make sure your feet are shoulders width apart. Squat down 90 degrees (half way down) slightly on the balls of your feet.  Place both of your hands on your waist of have them locked together in front of your chest. Explode up out of the squat position jumping as high as possible. As soon as you land go right back into jumping repeatedly until you reach 8 reps. Take a 1-2
minute break between each set.

This exercise is great to teach your legs how to fire properly on their own without any arm swing. This will help reinforce proper mechanics and posture so when the arm swing is added it should almost feel like you’re cheating!

Squat Jumps With No Arm Swing

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3 sets of 12

Jump as high as you can!

Squats Jumps With Arm Swing

3 sets of 12. 1-2 minute rest in between each set

Make your feet into a split stance with one in front of the other and bend both of your knees into a lunge position. Make sure you are slightly on the balls of your feet. Place both of your hands on your waist of or have them locked together in front of your chest. Explode up out of the lunge position jumping as high as you can. As soon as you land go right back into jumping repeatedly until you reach 8 reps.

This exercise is great to teach your leg to fire on it’s own without the too much assistance from your other leg and no assistance from your arms. You’re learning how to create power from your leg alone! You have no momentum but are still creating force!

Lunge Jumps With No Arm Swing

3 sets of 12. 1-2 minute rest in between each set

Make your feet into a split stance with one in front of the other and bend both of your knees into a lunge position. Make sure you are slightly on the balls of your feet. Have your hands by your side wound up behind you. Swing arms aggressively to sky and explode up out of the lunge position as high as possible. As soon as you land go right back into jumping repeatedly until you reach 8 reps. This drill is great to imitate one leg jumping mechanics and create good motor skills and control.

Lunge Jumps With Arm Swing

80 jumps left leg in place, build up to fast speed before 80
30 seconds break
80 jumps right leg in place, build up to fast speed before 80
30 seconds break 
40 jumps left leg in place, fast as you can
30 seconds break
40 jumps right leg in place, fast you can

Two legs are not shown in the video. You can do 2 legs first preferably to warmup!

100 jumps two legs in place build up to fast speed by 100
1 min break
50 jumps two legs in place fast as you can

This exercise is great to increase muscular endurance and tendon strength to be springy in the 4th quarter and overtime. If you want dunk in overtime it should be no problem.

1 Leg Jumps in Place

1 set of 40 each direction

Jump in each point of the imaginary square 40 times. Each square hop counts as 1. Make sure you stay light on your feet and keep your core engaged. After you finish one way. Start from the opposite side of the square and go the other direction. 15-30 second break in between

2 Leg Square Hops

1 set of 20 in each direction 

Jump in each point of the imaginary square 40 times. Each square hop counts as 1. Make sure you stay light on your feet and keep your core engaged. After you finish one way. Start from the opposite side of the square and go the other

1 Leg Square Hops

3 sets of 25

Find a slant board. If you don’t have one use a book and use the edge of it, put your heel on it. Another alternative is to use a dumbbell. Turn the dumbbell sideways. or use a shoe. Step the front of your foot. Be creative. If you have nothing then use the ground u will feel a burn the further you reach.

Slowly lower yourself down and tap your heel to the ground. Make sure you don’t have weight on the leg that’s not on the board.With your leg that’s on the board squeeze your quad when you get to the top.

Poliquin Step Up

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4 sets of 50 adding up to 200 total. Or do reps of 4 sets of 25 to start out adding up to 100.

In between each set 3 sets of 10 slow calf raises

Stand a little outside shoulder width apart. Have both of your feet pointed forward. Squat down to 90 degrees or slightly below. For this exercise there is no need to go to deep because we are trying to mimic jumping angles. 

You will feel the burn. Hang in there because you will be flying really soon!

Half Squats

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2 sets of 15

This is very important exercise for knee stability and knee health. All very important to be able to have a strong jump without losing energy around your knee stabilizers like vmo’s (inner quads). This also works your glutes as well!

Reverse Lunges

2 sets of 20

This exercise is good to help absorb contact when running, landing and for forceful movements through the joint. You’re teaching your muscles around the knee joint to activate and help provide protection!

Forward Lunge

2 sets of 15-20 reps

Sink deep into the side lunge. This exercise will translate to your sport at all levels!

Side Lunges

2 sets of 1 minute 

Get down into a lunge position and go on to your forefoot. Shift your weight on to your front leg. Hold that position.

Iso Lunge Hold on Ball of Foot

2 set of 1 minute

Sit against a wall with your legs and hips bent at 90 degrees. Keep your core tight and back straight.

Wall sit

2 sets of 1 minute

Squeeze your glutes and don’t let your butt sink. Any time your body feels like lowering keep it up and don’t drop down. Keep your feet glued to the floor.

Glute Bridge Hold

2 sets of 40

Beginners 2 sets of 20

Squeeze your glutes at the top of the rep.

Glute Bridges

1 set of 100
25 feet forward, 25 feet pointed out, 25 feet pointed in. And 25 feet pointed forward again totaling to 100

Add light weights as the weeks go on. In Phase 2 you will be given the exact amount of weight to do.

Your goal with these is to go fast. Contrary to popular belief people think fast calf raises don’t have a place in training but they most definitely do. There are slow calf raises in this program as well. This exercise is training your calf muscles and achilles to have a strong stretch shortening cycle. This is exactly what you do when you jump. You have generate energy fast and create force production within a very short amount of time. Every exercise has a time and place! Feel the burn and Let’s fly 🔥

Fast 2 Leg Calf Raises

1 set of 20

Extend the leg from the starting position keeping your foot pointed to the sky. You will feel a burn in the hip flexors and quads!

Leg Hold Lifts

2 sets of 25

This drill will have you running faster and jumping higher. You will feel your hip fatiguing fast! Fight through the pain and thank me later when your legs don’t get tired anymore!

Hip Flexor Lifts

2 sets of 20

Hip muscles are extremely important to stabilize the leg and knee. Having strong hips will guarantee B O U N C E ! 🔥

Hip Abduction Lifts

2 sets of 20 or 1 set of 40

Works on the Hamstring Glute connection. Will help you run faster and jump higher and more explosively

Glute Hamstring Lifts

1 set of 1 minute

Great for Core Strength and Endurance 

Squeeze your glutes and quads slightly. I like to add tension throughout my body while holding a plank to teach the body to work and move together with my core. Keep your elbows under shoulders and hands out front. Keep your entire body tight as you the hold position.

Plank

Hold for 1 min each side. Do 1 set of that and 2 sets if you want extra work!

Side Plank

Legs Bent
1 set of 30

Legs Straight 
1 set of 30

Situps Legs Bent/Straight

Use a basketball or just your hands. If experienced use a dumbell or medicine ball.


Legs on floor
1 set of 30. 15 each side

Legs off floor
1 set of 30. 15 each side

Great core exercise to make the basketball feel lighter when going up for a dunk

Russian Twist On/Off Floor

W4/D2 Domination 🔥

Emmanuel

Holy crap it was amazing my legs are dead. Note to future self to do this workout when I get into a breakup to feel pain 🔥

Darian

Very Challenging 🔥🔥 hit every single muscle in the leg

Kevin

W1/D1 Building Foundation

Lucas

My core is sore already but as you said it's definitely key for bounce 😭 good workout

W1/D1 Core Workout

W1/D1 Daily Stretching & Mobility

W1/D2 Daily Stretching & Mobility

It was good it was a tuff workout that will definitely make me faster and make me jump higher

Mason

Wow! This definitely had my kegs work like never before!! Definitely a great workout!

W4/D2 Domination 🔥

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