Name: Playbook - Jordan Kilganon - Day 22 Leg Day
Uploaded: 2024-03-22T23:03:20.883Z
Duration: 80 min
Description: Day 22 Leg 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.

Jeffry Fuhrmann

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

Jacob Youn

Legs and feet tired but we here, new Pr in Front squat but I don’t think I’ll go much heavier. Solid in my dead lift also I don’t think I’ll go much heavier but great work today.

MajinSK

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

5x5 (50%, 60%, 70%, 2x75%)

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 2 sets at 75% of your 1 rep max.

The 50% 60% and 70% sets are warm up sets. The 2x75% are the working sets.

Front Squat

Do 1 jump between each set of front 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 Springy Jump

Superseries

4x4 (50%, 60%, 2x70%)

Rest 1-5m between sets.

See Demo Video for explanation.

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.

So in this case, the 50% and 60% sets are warm up sets. The 2x70% are the working sets.

Deadlift

2-3 reps away from failure.

Weight doesn’t need to be the same on both sides.

Rest: 1-4 mins

See Demo Video for explanation.

Bulgarian Split Squat

Do both sides.

2 reps from failure.

See Demo Video for explanation.

Single Leg Curl

Do both sides.

1-2 reps from failure.

Finish with 1x6 negatives after the last set.

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

See Demo Video for explanation.

Single Leg Calf Raise

Go to failure.

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

See Demo Video for explanation.

Anterior Tib Raise

Day 22 Leg 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 😂😂

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.

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

Day 21 Jump 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 22 Leg Day

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