Name: Playbook - Jordan Kilganon - Day 3 Upper Body Day - P2
Uploaded: 2024-02-21T00:36:27.575Z
Duration: 60 min
Description: Day 3 Upper Body Day - P2

DunkExpo

Бекзат Капыщов

Denis

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

10-20 sec each side.

See Demo Video for full explanations.

One Arm Hang

Day 3 Upper Body Day - P2

Vivi

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

Day 1 Jump Day - P2

Crazy been over a month plus since doing power cleans and glad to be back in the mix. Need to find a trap bar as well!

Regnārs

Marcel

Day 2 Leg Day - P2

Day 4 Rest Day - P2

New DUNK unlocked! Off lob reverse one hand! Let’s gooooo! DunkExpo

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.

Day 5 Jump Day - P2

Toughest workout day of both phases for me! Hang Cleans, Step ups and Pistol Squats 🔥🔥🔥

Rene

Kael Chiche

Day 6 Leg Day - P2

Tempted to hoop a lil on an upper body day 👀

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

Max 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

Feeling strong! Power Clean 190 today x 2 for 2 sets. My Max 205

Day 10 Leg Day - P2

Black Friday Lifting! Despite eating like crazy over Thanksgiving, feeling light!

AJ Ackerson

Day 11 Upper Body 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

power cleans making me feel like a chinese weightlifter hahaha

Yurii

Day 14 Leg Day - P2

Good sweat layered up for the winter and sweating it all out through the process!

Day 15 Upper Body Day - P2

The rest days priceless, putting in more work on leg days.

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

I’m pushing myself with intent! Even if jump suffers temporarily due to fatigue, going in, because believe it’ll translate in the long run gains!

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

Ok to incorporate a few sets of bench press on upper body day?

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

Didn’t feel bouncy, BUT JUST WAS! On 10’1” hit off dribble dunk, then self-lob later and started to go for a couple of 360’s & reverse attempts. 48 yrs old, 6’ tall, 178.6 lbs after the session and feelin’ good! Trust the process!

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

Day 21 Jump Day - P2

After an awesome jump day yesterday, bet you know I went all out today on ensuring every rep and set checked! Let’s goooo!

Day 22 Leg Day - P2

Finally finish all session , now is time to taper, Asian Flight Brother is the best, I’m the fcking future!

Runkang

Day 23 Upper Body Day - P2

Day 24 Rest Day - P2

30th jump day in a row of hitting at least 1 new dunk!

I couldn't have done it without Jump Master.

Jeffry Fuhrmann

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 3 Upper Body Day - P2

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