Name: Playbook - Jordan Kilganon - Day 10 Plyo Day - P3
Uploaded: 2024-02-21T00:36:41.334Z
Duration: 60 min
Description: Day 10 Plyo Day - P3

Definitely need to add quad ISO to all phases

Denis

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

MajinSK

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

5 reps each side.

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

Abduction Isometric

5 each side.

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

Soleus Stretch

Adductor Isometric

Lunge

Slow controlled on the way down, a bit explosive on the way up.

Bodyweight Squat

Controlled on the way down and on the landings.

50% effort on the jumps.

Squat Jump @50%

Controlled on the way down and on the landings.

80% effort on the jumps.

Squat Jump @80%

Plyo Day Warm Up

4x30 yards (60%, 80%, 90%, 95%)

Percentage here refers to effort.

Rest: 1-4 mins

Sprint

Drop off a box that is 85% of your running vertical.

Rest: 60-90s

See Demo Video for explanation.

Depth Drop

Drop off a box that is 60% of your running vertical.

See Demo Video for explanation.

Rest: 60-120s

Depth Jump

Drop off a box that is 50% of your running vertical.

See Demo Video for explanation.

Rest: 60-120s

Depth Jump with Short Ground Contact Time

Do both sides.

100% effort on the jumps.

Rest: 90-120s

See Demo Video for explanation.

Step Up Plyo

Do both legs.

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.

See Demo Video for explanation.

Lay Down Quad Isometric

Do both sides.

3-4 reps away from failure.

Do cable exercise OR copenhagen.

Control the weight.

See Demo Video for explanation.

Adductor Exercise

Do both legs.

2 reps away from failure.

Tempo: 3,1,3

Single Leg Curl

Superseries

Day 10 Plyo Day - P3

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

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

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

Maxwell Valentine

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

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 10 Plyo Day - P3

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