Name: Playbook - Jordan Kilganon - Day 8 Rest Day
Uploaded: 2024-03-22T23:03:20.830Z
Duration: 25 min
Description: Day 8 Rest Day

Hunter

Eric Anguita

MajinSK

- 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 8 Rest Day

First one in a while cause I was feeling unmotivated but school basketball is restarting and this helped me a lot 👍🏼

Still don’t know how to jump but great workout

Taiga

Manoel Vinícius

Day 1 Jump Day

It was a great time using weights I felt good and I feel like I have a pump in my legs rn I love this program and can’t wait till tomorrow

Judson

Yo Jordan! First lift session with you felt great, glad to incorporate back squats, deadlifts and calf raises to keep the regimen I’ve had going but with more structure plus tracking. The Copenhagen is new to incorporate and can already see/feel the value; I’ll bring my ankle straps for the next session for the cable pulls. Love your dedication to the dunk community and excited to see the impact & gains from your programming! Thank you, Ernesto aka @dunkexpo

DunkExpo

Day 2 Leg Day

It was such such a great time I could not do the cable toes but every thing else was so good thank you I fell way more bouncy all ready

Jason

Good session, hit some areas have neglected for sure including shoulders and core. Thanks!

Day 3 Upper Body Day

I played a little bit basketball instead of walking

I gained 6 inches in jump master during 5months, it is really a simple but deep program!Thanks Jordan!

Runkang

The stretch really helps a lot on the contracting and tight muscles I had

Caleb

Day 4 Rest Day

God what if I’m enough stretched to do last exercise

Bartłomiej

Nguyen Pham

Day 5 Jump Day

First time doing single leg seated curls! Like the isolation. Good stuff, thank you, Ernesto aka @DunkExpo

Rene

Day 6 Leg Day

Had ankle/leg straps for lifts finally get to use for the hip flexors!

One arm hangs get me every time, but getting better 🙌🏽

AryanKing

Day 7 Upper Body Day

Went for it all on a high rim 10’1”, got one down clean I felt. Whats better for Jump/Dunk Days, Low Rim or High Rim? Around me rims almost always either too high or too low, never exactly 10’.

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

Day 9 Jump Day

All the gyms closed due to Christmas 🥲 had to improvise

Marcel

Great feeling leg day workout even after dunk day + ballin’ yesterday. Felt good to do lunges after back squat to ensure hit every remaining muscle fiber. Also the tempos on the leg lifts and calves feels good. Really excited to see how this translates. What if this is my biggest vert gains in 3 months time???

Day 10 Leg Day

Completed at neighborhood gym, pool and creative measures! Ready for a rest day tomorrow. Thank you, Ernesto

Day 11 Upper Body Day

Day 12 Rest Day

Denis

Day 13 Jump Day

Should I be gradually raising the weight when feeling comfortable anticipating my max is higher?

Used leg press machine instead of front squats to train depth.

Tyler Shipton

Day 14 Leg Day

I’m loving this program. I’m a volleyball player now. And it’s been helping me jump more consistent for sure. Baby gains on the hight but it’ll come.

Andrew

Day 15 Upper Body Day

Day 16 Rest Day

Just had the best jumping day of my life!

George

Day 17 Jump Day

Max Valentine

Day 18 Leg Day

Accomplished through neighborhood gym and creativity.

Day 19 Upper Body Day

Day 20 Rest Day

Day 21 Jump Day

Surprisingly feel great doing leg day after an intense jump day prior!

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

Day 22 Leg Day

Late night lifts past 9pm but staying consistent!

Pallas

Edward

Day 23 Upper Body Day

Happy Halloween! Plus, rest day! Does eating too many chocolates affect your bounce?!

Day 24 Rest Day

Good but I got a little pain in my knee on the 13 jump so I stoped

Felipe

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

Feeling and getting stronger! Ernesto aka DunkExpo

i dont feel like im getting stronger on the squat, maybe is just accumulated fatigue

Added 5-10 pounds to everything except the leg extensions and calf raises. 

Getting stronger.

Day 26 Leg Day

Layering up to sweat it out those leg lifts and crunches! Thanks, Ernesto aka DunkExpo

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

legs destroyed, was waiting for that deload

Day 30 Leg Day

Boston Strong! Biz trip and staying consistent!

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.

Day 33 Jump Day

Luis

Day 34 Leg Day (DELOAD)

João

Day 35 Upper Body Day (DELOAD)

Day 36 Rest Day (DELOAD)

Fun low rim session. Working on in-game dunks! Ernesto aka DunkExpo

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)

Let’s goooooo! Deload good timing! Thanks, Ernesto aka DunkExpo

Day 38 Leg Day (DELOAD)

Moving up in weight for bent over rows! DunkExpo

Was able to go up in weight for bent over rows

Day 39 Upper Body Day (DELOAD)

Phase 1 in the books today/tomorrow with final 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 8 Rest Day

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