Name: Playbook - Jordan Kilganon - Day 3 Upper Body Day
Uploaded: 2024-03-22T23:03:20.812Z
Duration: 60 min
Description: Day 3 Upper Body 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

Nurkamol

Joseph

Kevin

Good, I like the lat/shoulder work. It'll help with handspeed and arm swings.

Jeffry Fuhrmann

Solid workout. Great videos. Easy to follow.

Riley

Love the back exercise, been looking for that type of feel/ movement

MajinSK

Blake Olson

Jacob Youn

Can do your sprints hours before or after your upper body day if that’s what you prefer. 

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

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

1x30 yards @50%
1x30 yards @75%
1x30 yards @90%

Can do this at any time of the day. Doesn’t need to be right before upper body day.

Do all or some of the leg day warm up before sprinting.

Percentage here refers to effort.

Rest: 1-3 mins

Sprint

Side Twist

Side Touch

Arm Circles

Arm Flies

5 each side.

Use a light-medium weight. Don’t go heavy.

Full exercise explanation in the Demo Videos section.

Rotator Cuff In

Rotator Cuff Out

Upper Body Warm Up

2 reps away from failure.

__ 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.

Front Raise

2 reps away from failure.


__ 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.

Lateral Raise

See Demo Video for weight and full explanation.

2 reps away from failure.


__ 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.

Chin Up

Cable Pull Back

Watch the Demo Video, I want this done in a specific way.

3 reps from failure.

__ 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.

Lay Down Leg Raise

1-3 reps from failure.

__ 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.

Crunch Up

3x10-20s each arm.

See Demo Video for explanation.

One Arm Hang

Day 3 Upper Body Day

SINGH

Harri

Karl

Day 1 Jump Day

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

Day 2 Leg 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+

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

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 :) )

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 3 Upper Body Day

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