Name: Playbook - Jordan Kilganon - Day 5 Upper Body Day - P3
Uploaded: 2024-02-21T00:36:41.315Z
Duration: 60 min
Description: Day 5 Upper Body Day - P3

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

Use 5-10lbs med ball.

If you don’t have a weighted ball, do explosive front raises with 50% of the weight you used from phase 1.

Med Ball Press Up

Bodyweight or assisted. Don’t add weight. 

Explode on the way up.

Pull Up

1-2 reps from failure without breaking form.

Lay Down Leg Raise

Do both sides.

See Demo Video for weight and explanation.

Pallof Press

Stirring the Pot

Day 5 Upper Body 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 3 Rest Day - P3

Day 4 Plyo 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 5 Upper Body Day - P3

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