Name: Playbook - Jordan Kilganon - Day 3 Rest Day - P3
Uploaded: 2024-02-21T00:36:41.304Z
Duration: 20 min
Description: Day 3 Rest Day - P3

- Stretching routine (Optional: Do it if you feel like you should)
- Palming basketball practice (Disregard if you don’t dunk or play basketball)
- Walk

- Get 8 + hours of sleep

Couch Stretch

Glute Stretch

Hamstring Stretch

Adductor Stretch

Calf Stretch

Stretching Routine - OPTIONAL

Squeeze for 10 seconds in each hand.

Disregard if you don’t dunk or play
basketball.

Watch Demo Video. Even if you can’t palm a basketball yet.

Palming Exercise - OPTIONAL

5-15 mins.

Ideally barefoot in grass, but on pavement in sneakers is fine.

If you can’t go outside, either use a treadmill, or do some of the leg day warm up.

If you have your own light movement routine you like to do, like some sort of Tai Chi, or other activity, feel free to replace the walk with it.

Walk

Day 3 Rest 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

Day 1 Jump Day - P3

Day 2 Upper Body 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 3 Rest Day - P3

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