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Clear_Matt · #1 (**permalink**) 01-05-2008, 12:57 AM

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?

Lil-Saint · #2 (**permalink**) 01-05-2008, 10:36 PM

Well as ur vert goes higher the harder it gets to get more gains and the less gains u get u are probably betta off doin some weight program like TVP to get those gains cause i dont see bodweight gettin u those gains any time soon.

thedanshow35 · #3 (**permalink**) 01-05-2008, 11:22 PM

Quote:

Originally Posted by Clear_Matt

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?

this schould clear up the scissor hip extension.
http://www.t-nation.com/findArticle.do?article=237pain2
and the cross body... you don't necessarily have to do it.

and if you've never trained before then you should get gains pretty easily.

a.j.ing · #4 (**permalink**) 01-07-2008, 09:21 PM

kelly bagget says that the cross off body bx lunge or whatever its called isnt neccesary, its sorta lyk a peterson step up with a twist but just dont do it.

Clear_Matt · #5 (**permalink**) 01-07-2008, 11:31 PM

k thanks everyone, i did the first workouts with the plyos in the morning and bodyweight in the afternoon, it was pretty hard to get through with the stregth exercises so hopefully this might mean i will get good gains.

Vrt4u · #6 (**permalink**) 01-08-2008, 11:13 AM

I can't make any predictions, but 7 inches is defiantly in the realm of possibility.