Name: Playbook - Jordan Kilganon - Day 8 Upper Body Day - P3
Uploaded: 2024-02-21T00:36:41.327Z
Duration: 60 min
Description: Day 8 Upper Body 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.

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

Bodyweight or assisted. Don’t add weight.

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

One Arm Hang

Day 8 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

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

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

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 8 Upper Body Day - P3

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