Dylan's 10 Week Dunk Challenge

Week 9

ARM SWING WORK

4 SETS

20 REPS

1 MINUTE REST BETWEEN SETS

MAX EFFORT JUMPS

4 SETS

5 REPS

1 MINUTE REST BETWEEN SETS

MAX EFFORT APPROACH

4 SETS

6 REPS

1 MINUTE REST BETWEEN SETS

PENULTIMATE JUMP

4 SETS

4 REPS (EACH LEG)

1 MINUTE REST BETWEEN SETS

ISOMETRIC LUNGE HOLD

3 SETS

30 SECOND (EACH LEG)

1.5 MINUTE REST BETWEEN SETS

BICYCLE KICKS

3 SETS

30 SECOND REPS

1 MINUTE REST BETWEEN SETS