Name: Playbook - Jordan Kilganon - Day 31 Upper Body Day (DELOAD) - P2
Uploaded: 2024-02-21T00:36:27.696Z
Duration: 60 min
Description: Day 31 Upper Body Day (DELOAD) - P2

DunkExpo

Round 3 of Phase 2: Quick hit before traveling and much needed deload 2 days coming to level up!!

Did I mention DUNKED IN-Game the other day at 48?!?! Still high off that day! ⚡️⚡️⚡️

Can do your sprints way 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 directly before your upper body workout.

Rest 1-3 minutes.

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

Med Ball Press Up

Bodyweight or assisted.

Explosive one the way up.

Pull Up

Hip Flexor Exercise

See Demo Video.

2-4 reps away from failure.

I want you to do this in a specific way.

Lay Down Leg Raise

Pallof Press

Do both directions.

1-2 min rest

Full exercises explanation in the Demo Videos section.

Stirring the Pot

Day 31 Upper Body Day (DELOAD) - P2

Round 3 of Phase 2: Met Dwight Howard today! Followed up by hitting 360, 360 off lob one hand, off lob two hander,…

Vivi

1st day back after a month hamstring injury. Felt good and still springy. Even caught a lob off of 1 foot. Surprised myself .

MajinSK

Day 1 Jump Day - P2

YMCA Cowart, good return to Phase 1, 205 Power Clean x 1 on 2nd attempt… couldn’t help but test a bit even if for over a month haven’t done Power Cleans!

Starting second phase, seeing atletism and recovering vertical Jump

Carlos

Hit session after games of basketball 😳. Power Clean and Half Squats survived!

Day 2 Leg Day - P2

Work Life Obligations yesterday, so hit Upper today…how will dunk day be tomorrow???!

Day 3 Upper Body Day - P2

Day 4 Rest Day - P2

Late post, two days ago outdoor dunk session felt confident on 9’11.5” off dribble and off lob on first attempts!

Finally hit OFF-LOB, 360, ONE HAND SLAM!! Next up working on two hand finish! 🙌🏽

Landed a self lob windmill for the first time off two

Dougie25007

Day 5 Jump Day - P2

Feeling good hang clean top end 195x1 went for 2 but it was an aggressive thought lol

Will this be the start back to consistency?! Health setbacks and work impacts. Focus! Focus!!

Taking my time to perfect form, the fruits will be seen soon

Marcel

Day 6 Leg Day - P2

Quick Y workout! Kid asked me if I could dunk when doing jump squats, yes but not today kid because it s upper body day lol

Day 7 Upper Body Day - P2

Round 3 of Phase 2: Yesterday logging! Dunk Day is today! Calves still sore from raises and hamstring curls.

Back has a small ache, but think it’s actually from picking up my 20 lb 5 month baby in the middle of the night without warming up 😂

Day 8 Rest Day - P2

Outdoor park run and dunk session. May have over did it again 😂 nice lobs and off dribble on 9’10”

Round 3 of Phase 2: Absolutely crushed it on dunk day yesterday and logging now. On first try: hit lob 360 one hand, self bounce high rim one hand and off dribble high rim one hand! First outdoor session for the spring into summer!

Day 9 Jump Day - P2

Work commits got me distracted today but got some lifts in.

Round 3 of Phase 2: Power Clean PR 200 lbs x 2!!! Yesterday hit 3 different dunks clean on first try. Summertime madness and it’s still spring!

Day 10 Leg Day - P2

Been having to flip rest days vs upper due to work travel.

Round 3 of Phase 2: Can’t wait for rest day tomorrow and what I anticipate to be a crazy good dunk day to follow on Saturday!
Today, pushed my existing limit on bench press 215x1 and jumped to 225 but failed midway. Back in the day repped & sets of 245 lbs and building back up!

Day 11 Upper Body Day - P2

Round 3 of Phase 2: Feel like something new about to happen in the next week, like unlocking a new level!

Day 12 Rest Day - P2

Dunk Session on 10’ YMCA. Squeaked some in, ended up playing 3 games full court ball. Tweaked my left back playing ball just a minor muscle sprain. Tried to get up on a dunk in the lane, made the bucket but went off backboard and I’d let the ball go, but work in progress!

Yesterday completed session, hit two hand off lob on 9’9” and attempted while close 360 two hand finish. Rockin’ Jordan Kilganon Serious Player Only 1’s shoes!

Round 3 of Phase 2: Outdoor Hammond Park ATL Dunk Day success. Off dribble, lobs… let’s goooo! Starting work on 360 BTB.

Day 13 Jump Day - P2

Guilherme

YMCA Cowart did hang cleans160x3 then 170x3 going for explosives

Finished this yesterday but forgot to close out the app! Utilized the Hex Bar Jumps!

Day 14 Leg Day - P2

Dunk Show this Saturday wondering if I can get in the mix, so eating healthy and training smart & mentally strong this week if preparation meets opportunity! Feeling light on my feet.

Feeling good, like a great dunk session is around the corner!

Round 3 of Phase 2: Need to stop eating heavy (bbq)! Skipped bench press today, right shoulder started to flare up after Fridays dunk session.

Day 15 Upper Body Day - P2

Rested well, functional moves, massage, however ate heavy spaghetti…

Round 3 of Phase 2: Rest day, did the functional and had to add my bench upper chest work since couldn’t get to the gym yesterday. Didn’t go crazy so should be good for dunk day tomorrow!

The rest days priceless, putting in more work on leg days.

Day 16 Rest Day - P2

10’ YMCA, peeps thought I was going to yam on a steal to fast break, went up then layed it in as we needed the 2 pts and couldn’t risk it 😂

Got a nice off lob, but dude in way of camera 🤦🏻‍♂️ some other close but no cigar, everything but the dunk! Felt good.

Round 3 of Phase 2: HIT 360 off lob finish 2 hands on my very first try! Leveling up with consistency!

I love Phase 2! Second tour on it and hit an off lob 360 down the center lane in the paint!!! Working now on windmills!

Day 17 Jump Day - P2

Usually not on my best for morning workouts, but Sunday Funday at 8:10am went pretty awesome! Letsss gooooo!

Day 18 Leg Day - P2

Detroit YMCA! Tempted to get a game of bball down.

Round 3 of Phase 2: I absolutely want to fly today and jump/dunk! But trust the process and two days from now 🚀

Good progression on upper body strengthening.

Day 19 Upper Body Day - P2

Round 3 of Phase 2: Beyond excited for tomorrow’s Dunk Day!!! Ready to 🚀 🌕

I always forget to swipe on my rest day, but I promise i rest 🤣

Day 20 Rest Day - P2

Really enjoy off lob two hand slams! Low rim session 9’9” for lunch. Trying to get consistent on lob 360.

Round 3 of Phase 2: Getting consistent and confident on 10’1”. Hit Off Lob One Hand Clean on 10’1” and 10’.25”. Almost had Off Lob 360 on 10’1” 😳🤯 sooooo close!

Day 21 Jump Day - P2

Dunk Show Saturday which should be rest day so hit this in the morning for 48 hours recovery time 🤞🏽

Day 22 Leg Day - P2

Round 3 of Phase 2: Outside of program 205x3 flat bench building back up! Right ankle getting better, tomorrow rest and hope following day on dunk day back to 💯

Mentally thinking through my next dunk while going through this workout!! LFG

Day 23 Upper Body Day - P2

Decided to skip upper body day, do rest day today and since dunk show ball event tomorrow.

Round 3 of Phase 2: Ankle feeling better.

Day 24 Rest Day - P2

Hit Dunk Day yesterday when should be rest day, but was out on the court with “I’m 40” and Marthreenez so couldn’t resist but get some runs and some dunks!

Some standing jumps 2 inches higher but some fatigue

Travel to MKE for biz with a swift outdoor park dunk session and a game of 21 dunk attempts! Working on in-game finishing!

Day 25 Jump Day - P2

Let’s gooooo matched power clean max 215x1 and 205x2

Round 3 of Phase 2: NEW PR POWER CLEAN 215 lbs!

Day 26 Leg Day (DELOAD) - P2

Staying consistent 💯 while traveling on biz! Hotel gym workout.

Round 3 of Phase 2: Almost benched 225 x 1 soooo close. Not part of programmed 😂. Timely deload!

Day 27 Upper Body Day (DELOAD) - P2

Round 3 of Phase 2: In the books…my diet bad

Day 28 Rest Day (DELOAD) - P2

Off day, but was on a flight back from Indy prior and had been on biz eating schedule and such.

I’ve been really struggling mentally with this plateau that I’ve been at for at least four months now it feels like. Not sure what I’m doing wrong but I feel like I’m just not seeing the results.

Only person in the gym, tough to get energy going, close on 10’1” off lob towards the end of the session, but not 💯 as my right adductor sore.

Day 29 Jump Day (DELOAD) - P2

Cowart YMCA, struggled 185x2, but went crazy and decided to go for a PR AND HIT 200 lbs x1 Hang Clean! 🙌🏽🔥

Cowart YMCA ATL… good leg day, feeling consistency paying off!

Round 3 of Phase 2: New Hang Clean PR 195x2! Crazy first rep wasn’t great and “cleaned” it up on the second rep. LIFT WITH INTENT ALL!

Day 30 Leg Day (DELOAD) - P2

Last days with some fatigue but ready to continue with phase 3 👍🏻

Round 3 of Phase 2: Hit some new PR’s in lifting and dunks this Phase! Right heel Achilles feeling a tad bit something, personally might have overdone it going for PR’s right before deload.

Day 31 Upper Body Day (DELOAD) - P2

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