i need help though with two exercises in the body weight program, The Scissor hip extension and the cross body off box lunge. i need more help with the scissor hip extension does anyone have an instructional video for it.

just measured my RVJ prior to starting the VJB novice plyos and body strength and i was amazed at the result. i got 33 inches which means i only need 7 inches to be able to dunk. im 5'5 and have a reach of 7'3 so with these workouts is it possible to gain 7 inches.

I have done no prior jump programs before so will that make gains come easier?