Name: Playbook - Jordan Kilganon - Day 11 Upper Body Day - P2
Uploaded: 2024-02-21T00:36:27.609Z
Duration: 60 min
Description: Day 11 Upper Body Day - P2

AJ Ackerson

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 Twist

Side Touch

Arm Circles

Arm Flies

5 each side.

Use a light-medium weight. Don’t go heavy.

Full exercise explanation in the Demo Videos section.

Rotator Cuff In

Rotator Cuff Out

Upper Body Warm Up

50-70% of weight used in phase 1.

Explosive on the way up, and control on the way down.

Front Raise

50-70% of weight used in phase 1.

Explosive on the way up and control on the way down.

Lateral Raise

Bodyweight or assisted.

Explosive on the way up if you can.

Chin Up

Hip Flexor Speed Exercise

Do both sides.

Pick a weight that’s fairly heavy, but not so heavy that your posture changes. Maintain 100% good posture at all times.

Suitcase Carry

Crunch Up

10-20sec each side.

See Demo Video for full explanations.

One Arm Hang

Day 11 Upper Body Day - P2

1st day back after a month hamstring injury. Felt good and still springy. Even caught a lob off of 1 foot. Surprised myself .

MajinSK

Did behind the back, scorpion, 180 reverse windmill on 9 ft in one session

Denis

Tired 25 jumps 😮‍💨 but my very was 311cm, standing 2 feet. Lol. My running 2 foot is much better by 20 cm. Can’t wait to see the results after this month

Day 1 Jump Day - P2

This time around I’m doing the clean. Haven’t done them in a very long time so I’m excited to see the results this yields. Last time I did the Hex trap bar

Isaiah_p

Day 2 Leg Day - P2

Day 3 Upper Body Day - P2

Day 4 Rest Day - P2

Luis

I’m finding out the I jump higher off of two feet going left foot then right foot. My right right left is able 4-6 centimeters less.

Feeling pretty good. Practiced low rimming and technique and trying to get my bounce back since it’s warming up.

Day 5 Jump Day - P2

Kael Chiche

By far for me the pistol squats are the most difficult, I’ve never been able to do them before bc of old injuries but I used a txr band for assistance, but it’s definitely better this time around than my first attempt

Day 6 Leg Day - P2

Pull ups feels easier and easier each workout

Day 7 Upper Body Day - P2

Day 8 Rest Day - P2

Worked on lob dunks today, felt springy once I started to warm I was jumping good, but unfortunately only completed 3 out of 25, I kept hitting the back rim

Already gained 2-3 inches on my vert in phase one and have gained an inch already at the start of week two for phase 2

Maxwell Valentine

First elbow hang on 9 ft rim and I did it twice and then did dirty cuff elbow dunk)

Day 9 Jump Day - P2

Day 10 Leg Day - P2

Day 12 Rest Day - P2

Had a good volleyball session and did some new dunks on 9" 10 with small ball(windmill and d tap)

My best low rim dunk sessio. Hit another variation of btb . a lot of elbow hangs. 180 pump reverse, scorpion and etc

Day 13 Jump Day - P2

Day 14 Leg Day - P2

Day 15 Upper Body Day - P2

Day 16 Rest Day - P2

329cm today, legs a little tired. Was down 3cm today but then played 1 on 1 and had a nice in game dunk…I’ll take it

Back at it, been sick for 2 weeks but still had my bounce. Let’s go!!!

Dylan Haugen

Day 17 Jump Day - P2

Felt good on the cleans, then the 1 jump felt less tired

Building back strength now that knee pain is basically gone!

Day 18 Leg Day - P2

Day 19 Upper Body Day - P2

I always forget to swipe on my rest day, but I promise i rest 🤣

Day 20 Rest Day - P2

It’s tough bouncing back from an injury, bc I see where I was last year. But I’m steady improving now. Only place to go is up

Did a lot jumps over people. It's so easy now

Grabbed rim for the first time today in Phase 2. I couldn’t even touch rim before the program.

Day 21 Jump Day - P2

Day 22 Leg Day - P2

Day 23 Upper Body Day - P2

Day 24 Rest Day - P2

Had a knee pain during the session. So I starting my knee rehab journey

Day 25 Jump Day - P2

I increased my vert by about 4.5 inches within 2 months! It’s a very in depth program that is absolutely worth the investment.

Day 11 Upper Body Day - P2

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