u/Murky-Vanilla-6204

Ok i posted before about dunking before December and everyone flamed my ass, so now idc about the timeframe i jus wanna dunk:

💥 Jump work — do FIRST

Seated jumps: 3x15
Split lunge hops: 3x15
Jumping lunges: 3x15

Rest ~60–90 sec between jump sets. Max effort, clean reps.

💪 Strength

Bodyweight squats: 3×15–20
Push-ups: 3×8–15
Single-leg glute bridges: 3×10–15 each leg
Calf raises: 3×20

🧱 Core

Russian twists: 2×12–15 each side
Sit-ups: 2×10–15
Plank: 2×30–60 sec

Are these good? For reference im 5’11” at 15(todays my bday) with a 6’2.5” wingspan and 7’9” standing reach and i can touch halfway point of net without an ounce of training

Im 5’11(180cm) and turned 15 today with a 6’2.5 wingspan and 7’9 standing reach. Without training i can already touch barely below halfway net on a 10ft rim. I wanna be able to dunk by December so do u think its possible and are these exercises good enough:

Seated jumps: 3x15
Split lunge hops: 3x15
Jumping lunges: 3x15

I wanna start doing these Monday Wednesday and Friday maybe alongside some pushups, squats and crunches. Im not sure about my vertical jump

So like my team in mind in scarlet is annihilape, tinkaton and clodsire, don’t know about the rest but what would the best starter be, they are all ugly to me tho

So I’m tryna make a team before starting ts game just to ease my mind and for now i added:

Tinkaton
Chandelure
Annihilape/pawmot
Dragonite

(Haven’t picked a starter yet bc i hate all of them there all ugly)

So i don’t know what to add, this would be my 3rd Pokémon game ever after PLA and PLZA

I do these 4-5 times a week with the goal to get better at swimming and maybe be able to dunk and have a semi-nice physique , all at home. I do have 2 dumbbells but honestly i haven’t been sticking to those exercises so i dimmed it down to these:

Core
Leg raises — 3×12
Bicycle crunches — 3×20
Russian twists — 3×20
Plank — 2×45–60 sec
Legs
Box jumps — 3×5
Explosive jump squats — 3×5
Bulgarian split squats — 3×10 each leg
Calf raises — 3×20

Weighted squats — 3x15
Bulgarian split squats — 3x10 each leg
Dumbbell bench press — 3x12
Dumbbell rows — 3x12
Knee pushups — 2 sets near failure
Dumbbell curls — 3x12
Hammer curls — 2x12
Overhead tricep extensions — 3x12
Calf raises — 3x20
Bicycle crunches — 3x20
Plank — 2 sets
Forearms — 2 sets

Workout : Monday Tuesday Thursday Friday
Rest : Wednesday Saturday Sunday

I do these daily, I’m currently 41 🔄years old, 180cm 67kgs. Tryna get a lil more muscular and i currently only have 2 6kg dumbbells and a 25kg resistance band. And yes these are more than enough for since i have spaghetti arms i can barely do one normal push up