Name: Playbook - Jordan Kilganon - Day 2 Leg Day
Uploaded: 2024-03-22T23:03:20.808Z
Duration: 80 min
Description: Day 2 Leg Day

SINGH

It was good start for me I did the leg day at first because of shoes that I’m wearing. I having trouble in my deadlift form. I think I need to lower my weights down and so I can work easily in my form without hurting my back

Walter Cabanes

Xavier Spinola

Fernando

Liam

Roman

Quads were sore but I powered through 🔥🔥

Tyler Shipton

Caleb

Scott

Luis

Hi Jordan, for me this workout was quite difficult. My muscles were surprised. But I like this feeling and want to continue the program

Dmitri

3x5 at 75% sounded so easy before I did the math

Sean Mullin

Nurkamol

Kyle

Very hard workout haven’t sweat like this in a while

Norbu

Kevin

Karl

Perfect, I love the structure of the lifts.

Jeffry Fuhrmann

Carson

רפאל מסילתי

Back after an ankle injury so it was a tough but good one. Couldn’t go as heavy as I wanted but only day 2

MajinSK

Denis

It was great I’m trying to dunk a basketball but i just can’t jump high enough and I can’t palm it any tips?

Boeh

Aaron

After your workout, let me know how it went and if you have any feedback! 

This workout can take 1 hour or 2 hours depending on how much you decide to rest between sets. Both options are fine. Personally, I like to rest plenty between sets so I’m almost fully rested for the next. Especially for the first 2-3 lifts of the leg day workout. 

- Get 8 + hours of sleep

Shake Out

Cat Cow

Side to side: 10 total (5 to the right, 5 to the left)

Front to back: 10 total (5 to the front, 5 to the back)

Leg Swings

Do both sides.

1 rep: Hold abduction iso for 2-3s then release.

Abduction Isometric

5 reps each side.

Don’t hold the stretch for more than 2 seconds.

Soleus Stretch

Adductor Isometric

Slow and controlled on the way down, a bit explosive on the way up.

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

See Demo Video.

Optional. Do it if you feel like you should after watching the Demo Video.

Reverse Step Up (OPTIONAL)

Leg Day Warm Up

6x5 (50%, 60%, 70%, 3x75%)

Rest 1-5 minutes between squat sets

Do your off vert jump sometime during this rest.

See Demo Video for explanation.

Watch the “Bracing” Demo Video before starting. 

What do these percentages mean?
In this case, you do your first set at 50% of your 1 rep max (1RM), second set at 60% of your 1 rep max, third set at 70% of your 1 rep max and last 3 sets at 75% of your 1 rep max.

Squat

Do 1 jump between each set of squats. 

If you did more than 40 jumps the day before, skip these.

See Demo Video for explanation.

Watch the “Bracing” Demo Video before starting.

Off Vert Power Jump

Superseries

4x4 (55%,70%, 2x75%)

Rest time: 1-5 minutes

See Demo Video for explanation.

Watch the “Bracing” Demo Video before starting.

What do these percentages mean?
In this case, you do your first set at 55% of your 1 rep max (1RM), second set at 70% of your 1 rep max, and last 2 sets at 75% of your 1 rep max.

Deadlift

3-4 reps from failure.

Do cable exercise OR copenhagen.

Controlled. Drop the weight if you can’t control it very well.

See Demo Video for explanation.


__ reps from failure explanation:

This is way to help you figure out which weight you should be choosing when doing this exercise. 

If you do an exercise and you had about 3 reps left in you before you fail, then you were 3 reps away from failure.

If you have to do 6 reps, and you think you were 6 reps from failure when it’s listed for you to be 3 reps from failure, up the weight a little.

If you reach failure or were 1 rep away from failure, lower the weight a little. 


Failure explanation: 
You’ve reached the point in an exercise where the body part/s you’re training “give out” and you can’t physically do another rep with good form.

Adductor Exercise

Do both legs.

1-2 reps from failure.

Tempo: 3,1,4 (up, top, down)


__ reps from failure explanation:

This is way to help you figure out which weight you should be choosing when doing this exercise. 

If you do an exercise and you had about 3 reps left in you before you fail, then you were 3 reps away from failure.

If you have to do 6 reps, and you think you were 6 reps from failure when it’s listed for you to be 3 reps from failure, up the weight a little.

If you reach failure or were 1 rep away from failure, lower the weight a little. 


Failure explanation: 
You’ve reached the point in an exercise where the body part/s you’re training “give out” and you can’t physically do another rep with good form.

Single Leg Extension

Do both sides.

1-2 reps from failure.

Finish with 1x6 negatives after the last set.

Tempo: 3,1,3

See Demo Video for explanation.


__ reps from failure explanation:

This is way to help you figure out which weight you should be choosing when doing this exercise. 

If you do an exercise and you had about 3 reps left in you before you fail, then you were 3 reps away from failure.

If you have to do 6 reps, and you think you were 6 reps from failure when it’s listed for you to be 3 reps from failure, up the weight a little.

If you reach failure or were 1 rep away from failure, lower the weight a little. 


Failure explanation: 
You’ve reached the point in an exercise where the body part/s you’re training “give out” and you can’t physically do another rep with good form.

Seated Single Leg Calf Raise

Day 2 Leg Day

Harri

Day 1 Jump Day

Jacob

I finished the program a couple days ago and I restarted yesterday. I gained around 6-7 inches on my vert in total.

Maxwell Valentine

Day 3 Upper Body Day

The stretch really helps a lot on the contracting and tight muscles I had

Second time doing Phase 1, I’m super sore after my leg day, 😂 never knew I needed a rest day like I did today 😂😂

I did several extra exercises on the rest day, 4 extras

Junior Duran

Day 4 Rest Day

Nguyen Pham

When I go warm which was about jump #15, I got juicy. My legs were still sore and tired but happy with todays jump.

Day 5 Jump Day

fre gre

Good this time around I’m more focus on my technique and making sure I’m doing things correctly, let’s go, chasing that 40+

Strongest my hamstrings have ever felt on the extension portion of hamstring curls.

Day 6 Leg Day

One arm hangs get me every time, but getting better 🙌🏽

AryanKing

Darnell John

Day 7 Upper Body Day

Day 8 Rest Day

Good today, ankle and hamstring feeling better so I’m able to use more power. It’s just about trusting your body after any injury

Caleb Hood

Day 9 Jump Day

Great day, working on depth on these squats .

Back squats were moving easier than ever.

Replaced the squat with a leg platform press because of back problems, but otherwise a great workout

Day 10 Leg Day

Day 11 Upper Body Day

Day 12 Rest Day

Day 13 Jump Day

Used leg press machine instead of front squats to train depth.

Good work, something about reverse lunge gets me. 😂😂 my balance needs more work

Day 14 Leg Day

Day 15 Upper Body Day

Day 16 Rest Day

Day 17 Jump Day

Legs tired today but had a good deadlift today

Day 18 Leg Day

Day 19 Upper Body Day

Day 20 Rest Day

Day 21 Jump Day

My front squat went up 75lbs since I started phase 1 as of today 🤮

AJ Ackerson

Front squat went up by 20 lbs, Bulgarian split squats by 5 lbs. 

Everything felt easier.

New PR for front squat and deadlift today! (Didn’t destroy my back on deadlift this time :) )

Jacob Youn

Day 22 Leg Day

Pallas

Edward

Day 23 Upper Body Day

Day 24 Rest Day

25th jump day in a row of hitting a new dunk. 

Beyond grateful for this program.

Put down 3 dunks in a row after my jumping training and normal basketball workout. And I was tired 🔥😬👏🏽🔥

Day 25 Jump Day

Added 5-10 pounds to everything except the leg extensions and calf raises. 

Getting stronger.

Day 26 Leg Day

Day 27 Upper Body Day

Day 28 Rest Day

👌🏻 Hit two dunks I haven't done before. 

6th session in a row where I've hit at least one new dunk.

Day 29 Jump Day

Day 30 Leg Day

Day 31 Upper Body Day

Day 32 Rest Day

Your program is the best thing I have ever invested in. Got my first dunk off dribble on 10 feet at 5’8 13 yrs old.

Jump day #7 in a row of hitting at least one new dunk...

The streak continues.

Dawid

Day 33 Jump Day (DELOAD)

Day 34 Leg Day (DELOAD)

Day 35 Upper Body Day (DELOAD)

Day 36 Rest Day (DELOAD)

8th consecutive jump day of hitting a dunk I haven't done before...

What a way to wrap up the phase one jump days.

Set a new PR today 337cm, last jump after basketball training today. All thanks my guy. Thats 6 cm higher than before wow 🫣🔥😬

Day 37 Jump Day (DELOAD)

Day 38 Leg Day (DELOAD)

Was able to go up in weight for bent over rows

Day 39 Upper Body Day (DELOAD)

Finished Phase 1, vert is up 2-4 inches and overall explosiveness has drastically improved. Hyped for phase 2 🫡

Just completed phase one. I’ve gotten much stronger and have already gained 3-4 inches on my vertical.

Day 2 Leg Day

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