Name: Playbook - Jordan Kilganon - Day 28 Rest Day
Uploaded: 2024-03-22T23:03:20.905Z
Duration: 25 min
Description: Day 28 Rest Day

- Hip hinge glute contractions
- Stretching routine (Optional: Do it if you feel like you should)
- Palming basketball practice (Disregard if you don’t dunk or play basketball)
- Walk

- Get 8+ hours of sleep

Hip Hinge Glute Contraction

Couch Stretch

Glute Stretch

Hamstring Stretch

Adductor Stretch

Calf Stretch

Stretching Routine - OPTIONAL

Squeeze for 10 seconds in each hand.

Disregard if you don’t dunk or play
basketball.

Watch Demo Video. Even if you can’t palm a basketball yet.

Palming Exercise - OPTIONAL

5-15 mins.

Ideally barefoot in grass, but on pavement in sneakers is fine.

If you can’t go outside, either use a treadmill, or do some of the leg day warm up.

If you have your own light movement routine you like to do, like some sort of Tai Chi, or other activity, feel free to replace the walk with it.

Walk

Day 28 Rest 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

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.

Luis

Day 26 Leg Day

Day 27 Upper Body 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 28 Rest Day

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