Name: Playbook - Jordan Kilganon - Day 1 Jump Day - P3
Uploaded: 2024-02-21T00:36:41.294Z
Duration: 60 min
Description: Day 1 Jump Day - P3

325cm, best I’ve felt since my injury, slowly but surely getting better 🙌🏽🛫

MajinSK

I finally did a scorpion on 285 cm(9" 4.2) rim
Also did front Christ air first try, power cuff windmill, windmill off kilganon lob and a lot of powerful dunks

Denis

Dunked a dodgeball on 10. Program is crazy, i’ve gained around 6 inches on my vert so far.

Maxwell Valentine

Dylan Haugen

Watch the jump session Demo Video if you haven’t already. 

TEST YOUR RUNNING AND STANDING VERTICAL!

Send me a message in this app letting me know what you tested! It can be 2 foot, 1 foot or standing vertical, or all of the above.

When you finish phase 3, send me another message letting me know what you tested! Can’t wait to hear about your results! 

After your workout, let me know how it went and if you have any feedback! 

- Get 8 + hours of sleep

Shake Out

Cat Cow

Side to side: 10 total (5 to the right, 5 to the left)

Front to back: 10 total (5 to the front, 5 to the back)

Leg Swings

Jog in Circle or Figure 8

Do both sides.

1 rep: Hold abduction iso for 2-3s then release

Abduction Isometric

5 each side.

Don’t hold the stretch for more than 2 seconds.

Soleus Stretch

Adductor Isometric

Lunges

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

Percentage refers to amount of effort on the jump. 
 
9x1 (10%, 20%, 30%, 40%, 50%, 
60%, 70%, 80%, 90%) 

Rest 10-90s between jumps.

Warm Up Jumps

Jump Day Warm Up

Test your running and standing vertical.

Watch the jump session Demo Video if you haven’t already. 

20-25 jumps.

45s-3m between each jump.

Jump Session

1 rep: Hold iso for 5 seconds then release.

Ramp into and out of the contraction slowly.

Feel free to do 3 sets if you feel like you need it.

Full explanation in the Demo Videos section.

Lay Down Quad Isometric

Day 1 Jump Day - P3

Day 2 Upper Body Day - P3

Day 3 Rest Day - P3

Day 4 Plyo Day - P3

Day 5 Upper Body Day - P3

Day 6 Rest Day - P3

I don’t why but I was about 5 inches from my PR, legs felt a little heavy but we still at 318 cm

Day 7 Jump Day - P3

Jump Master has increased my vertical by 5-7cm, and has made my legs a lot stronger. Also, with the upper body training I can do more trick dunks now since I can move the ball faster.

Day 8 Upper Body Day - P3

Day 9 Rest Day - P3

Definitely need to add quad ISO to all phases

Good, definitely different of the plyos I’m used to and easy on my knees . I dig it

Day 10 Plyo Day - P3

Is it possible to replace stirring the pot with plank? Because as much as I tried to get used to the exercise, I can't get used to it so adequately, I always slip off the ball.

Day 11 Upper Body Day - P3

Day 12 Rest Day - P3

Did cuff windmill on 292 cm rim 
And drop step one hander on 300 cm(9" 10) this is huge progress comparing to previous year.

Didn’t jump today but played a game, now my 2 foot jump is definitely the best its been in years but today I got a 1 foot dunk. Haven’t dunked off 1 foot in about 6+ years, due to surgeries. Nothing crazy but a nice baseline dunk. 
Juiced🔥😬🔥

Day 1 Jump Day - P3

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