Name: Playbook - Jordan Kilganon - Day 21 Jump Day
Uploaded: 2024-03-22T23:03:20.879Z
Duration: 60 min
Description: Day 21 Jump Day

Watch the jump session Demo Video if you haven’t already. 

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

- 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

Jog in Circle or Figure 8

Do both sides.

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

Abduction Isometric

5 each side.

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

Soleus Stretch

Adductor Isometric

Lunges

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

Percentage refers to amount of effort on the jump. 
 
9x1 (10%, 20%, 30%, 40%, 50%, 
60%, 70%, 80%, 90%) 

Rest 10-90s between jumps.

Warm Up Jumps

Jump Day Warm Up

Watch the jump session Demo Video if you haven’t already. 

20-25 max effort jumps – 45s-3m between each jump

Jump Session

1 rep: Hold iso for 5 seconds then release.

Ramp into and out of the contraction slowly.

Feel free to do 2 or 3 sets if you feel like you need it.

Full explanation in the Demo Videos section.

Lay Down Quad Isometric

Day 21 Jump Day

Noah

Harri

Karl

Day 1 Jump Day

Rene

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

Day 2 Leg 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

Caleb

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

MajinSK

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

Junior Duran

Day 4 Rest Day

Nguyen Pham

Sean Mullin

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+

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

it was good, as you said its a phase that probably wont give me any vertical, but im focused and excited to phase 2

Tiago

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.

Jeffry Fuhrmann

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

Denis

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.

Tyler Shipton

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

Kyle

Day 18 Leg Day

Day 19 Upper Body Day

Day 20 Rest 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.

Luis

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 21 Jump Day

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