Name: Playbook - Jordan Kilganon - Day 7 Jump Day - P3
Uploaded: 2024-02-21T00:36:41.323Z
Duration: 65 min
Description: Day 7 Jump 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

MajinSK

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 2-3s then release

Abduction Isometric

5 each side.

Don’t hold the stretch for more than 2 seconds.

Soleus Stretch

Adductor Isometric

Lunges

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

Percentage refers to amount of effort on the jump. 
 
9x1 (10%, 20%, 30%, 40%, 50%, 
60%, 70%, 80%, 90%) 

Rest 10-90s between jumps.

Warm Up Jumps

Jump Day Warm Up

20-25 jumps.

45s-3m between each jump.

Watch Demo Video if you haven’t already.

Jump Session

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.

Full explanation in the Demo Videos section.

Lay Down Quad Isometric

Day 7 Jump Day - P3

325cm, best I’ve felt since my injury, slowly but surely getting better 🙌🏽🛫

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 5 Upper Body Day - P3

Day 6 Rest 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 7 Jump Day - P3

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