Name: Playbook - Jordan Kilganon - Day 4 Plyo Day - P3
Uploaded: 2024-02-21T00:36:41.311Z
Duration: 60 min
Description: Day 4 Plyo Day - P3

Friend says i look bouncy as hell!!! I’ll take it

Kael Chiche

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 2-3 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

Control on the way down and on the landings.

50% effort on the jumps.

Squat Jump 50% Effort

Control on the way down and on the landings.

80% effort on the jumps.

Squat Jump 80% effort

Plyo Day Warm Up

Drop off a box that is 70% of your running vertical.

Rest: 60-90s

See Demo Video for explanation.

Depth Drop

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

See Demo Video for explanation.

Rest: 60-120s

Depth Jump

Drop off a box that is 40% of your running vertical.

See Demo Video for explanation.

Rest: 60-120s

Depth Jump with Short Ground Contact Time

80% effort on broad jump and 100% effort on vertical jumps.

See Demo Video for explanation.

Rest: 60-120s

Broad to Vertical Jump

100% effort on the jumps.

See Demo Video for explanation.

Rest: 60-90s

Power Skip

Do both sides.

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.

1-2 reps from failure.

Tempo: 3,1,3

Seated Single Leg Calf Raise

Anterior Tib Raise

Superseries

Day 4 Plyo Day - P3

Rene

Had 6 clean dunks off dribble on 10ft. Nearly touched 11ft.

Max Valentine

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

Day 1 Jump Day - P3

Day 2 Upper Body Day - P3

Day 3 Rest Day - P3

Day 5 Upper Body Day - P3

Day 6 Rest Day - P3

Haven’t lifted heavy in over a week, amazed doing the plyos and still stepping up confidently to 10’.25” and 10’1” hoops throwing down!

DunkExpo

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

MajinSK

Day 7 Jump Day - P3

Listened to trap music and rocked this session out! Happy New Year Dunk Fam!

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 13 Jump Day - P3

Day 14 Upper Body Day - P3

Day 15 Rest Day - P3

Day 16 Plyo Day - P3

Day 17 Upper Body Day - P3

Love the palm work! Really been helping for off dribble dunks🤝

Dylan Haugen

Day 18 Rest Day - P3

Day 19 Jump Day - P3

Day 20 Upper Body Day - P3

Day 21 Rest Day - P3

Biz trip, had to adjust plyos to basketball midway and almost hit a 360 dunk in game!

Day 4 Plyo Day - P3

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