 Boom! Dunk journey 273 workout. Let's get it. A lot of people have been asking me about my workouts So I figured since I'm working out today, I'll film it So voiceover it would probably be the easy way to break it down. So let's get into it. Today. I'm going light and explosive I did one rep right there. Just a quick warm-up. A lot of my reps are just one rep. Oh little bodyweight squats trying to get warm now These leg kicks right here trying to kick over an imaginary bar have really improved my hips at least instantly like during a stretch Session or a workout session by the end of the workout or stretching. I feel a big difference in my range of motion so definitely add these leg kicks to your workout and Through these light and explosive workouts and all workouts and stretch sessions I stretch before during and after all exercise not all exercises, but throughout the workout I just feel like it helps my flexibility and I really want to get my flexibility better It's one of my weaknesses and especially my hips are the tightest. So I've been working on it a lot I'm wrapping a little bit here tying my shoe and Let's get back to the weights boy. Okay, so I did 225 Pretty easily. I'm just gradually going up. I didn't want to go to my PR or anything like that I'm focused on as soon as I touch the seat react as fast as possible boom and pop up and Explode so I did 275 here and actually do 275 another set just because I didn't want to feel shaky or anything like that I just wanted to be confident before I increased the weight So here goes 275 one more time after a little close-up Hello, and so Just really focusing on like sitting and a second I feel my butt touch try to explode up because that's the point of this day is try to be explosive and focus on Moving the weight fast, but also at a certain weight. So 315 reminding myself because I realized the first clip I couldn't even see the weights So 315 right here my PR is like 365 385 So I'm not close to it So this should be pretty easy out of focus into focus would that's what I said I think anyway, so 365 for the last set boom pretty easily But didn't want to push it anymore because I knew I was getting close to my PR. So that's pretty good Now next I did some deadlifts, but not really deadlifts to the ground I like to do it from that little bar right here, but what I focus on is range of motion It's almost more of a stretch than a workout But I explode on the way up to try to get that explosive factor But I'm really have my legs bent a little bit, but that's to stretch my hamstrings You don't need to be completely straight like the lease for me But I focus on keeping my back super straight and I feel a major pull in my hamstrings like a major stretch So I'm really trying to focus on stretching low and exploding up So I added some 25. So that's 185. I believe and a major stretch. I was pretty low. I'm pretty ecstatic about that I don't know what the word is, but I think my form is pretty good But my back was straight and I felt a major stretch in my hamstrings and here goes more kicks Someone walks by they're getting kicked in the mouth not yet because my flexibility is not good But that's my goal so that anybody that says hey, what are you doing here? I kick them in the mouth and say I'm done life boy. Anyway, do these kicks before or during you could see a little bit of improvement Already, it's not as unstable and then some body weight squats just to kind of see where I'm at Stay loose. Stay flexible always stretching always trying to work on my mobility That's a huge focus of mine during all my workouts now and every day of my life All right, so now I dropped the weight a little bit back to 135 and just try to focus on the explosiveness with my lower back and my hamstrings and just It's a good exercise. I really like it especially to try to I should do it more for my hamstrings Because my hamstrings are super tight and it's a good stretch to so on to the next and This is the single like things I did for my knee But also just as a good workout, but today I did it with lightweight just to try to rehab my knee and since it's my right knee Which is my bad knee recently. It is what I'm doing to rehab it and as you see on the way down I'm using assistance to my other leg because on the way down was where I had that weird feeling in my leg like weakness, so I'm just being careful, but with my left leg which used to be my worst knee, but now it's like just as bad But it's a different feeling. It's more painful than not weird But now there's no pain right now, especially in this exercise, so I'm using no assistance and just trying to explode up fast and I dropped the weight a little bit just so I could test out my right leg and it felt pretty good I didn't really need the assistance because I don't have any weirdness. I figured push it That's how I do my workouts. It might not be the smartest, but I do test it I didn't feel any weirdness than me feel Instability so I figured push it a little bit and monitor it the next day or the next couple workouts and Left leg same thing, but I noticed the other one. I was kind of sitting too long So I was trying to explode on this one the second I touched the seat and I feel like that's how I want to do most of my workouts especially these like more mobility stability type workouts. I want to explode and Use speed and other days I might do like heavy weight and try to just get it up But now I'm doing a hip abduction hip adduction. I forget which is which doesn't really matter just do both I was really pushing hard. It's really hard to tell because you can't see my face, but I was pushing hard my legs actually shake, but My hips are I think they're weak, but I don't know I think they're okay, but These really help with flexibility too because after I do them I definitely feel like a looser and I think when you someone told me if I remember correctly if when you like try to Strengthen those minor muscles in your hips They don't really get like crazy strong or get big, but they get flexible more range of motion So here's more kicks dead center of the gym Not caring about anybody walking by. I'm in the middle. Here we go just you know In between sets doing some kicks staying loose especially because I'm doing a hip exercise Do a more kicks this guy's saying why are you kicking the karate's obsolete? I'll show you something else. He's gonna show me more moves. I'm just touching my toes and While I was doing this my machine actually got stolen from a lady So I'm just doing more stretching and now I noticed so I just start rapping playing it cool And so my machine's stolen so while I wait for her to finish up. I'm doing some more stretching some hips and I Do this stretch a lot having I've gotten better at it definitely feels a lot better But I can still have a lot of improvement to do but I really a lot of my stretches are focusing on my hips and hamstrings Just because those are the ones that are inflexible. The rest are pretty Elite meaning I can get pretty much full range of motion of what you need to be healthy I believe and my hips and my hamstrings are not so I'm constantly stretching especially on the light explosive day because I'm not as tired and I'm like I'm doing light explosive things And they're just kind of warm and I feel good doing it on the heavy days I definitely stretch to but it's like I need to do it maybe like a separate time So I do like the heavy stuff and then like later at night. I'll do the stretching which I might do tonight as well But this workout I stretch during it So I might stretch the next day as well, but at least the next day, but maybe tonight as well so still stretching and Just did some little glute stretches right there with hips and now this little movement I'm trying to get better at as well. I'm pretty inflexible as you see But I'm trying to get deeper into it. It's good for your hips. It feels like an athletic movement I just want to be able to do it Whatever so now my machine's back go open kick the lady off. We're back So now we're doing the other one. I'm pushing hard It's hard to see but my legs are even shaking on the way out But I'm trying to go slow when I release just because I don't want it to just like fly back and even injure something but more over just try to Exhaust my muscles and just do them fast and explosive but also just burn them out Because these are just the minor muscles. So I just want to use them as much as possible And I think Strengthening the hips like I said helps them get more flexible. So right after this It's really good to do stretches just because they're warm and they're used and that's just what I'm going with for now So I might be wrong, but for now it's what's been working and I see some improvement. So that's what I'm doing and That's enough of this we get the point of this exercise. So what is Next sir Done good. Okay pistol squats I really like this for a single leg stability and just health and also for Explosive one foot stuff, but as you see my foot tips forward Which makes it easier because I'm inflexible But I try to keep my heel back because that's like the real way to do it on flat ground that one's a little better But it's easier on the ball But also harder because the stability factor, but it's easier because your foot tips forward now I'm doing with no weight just because my knee is in rehab mode. So I don't want to push it I just want to do you use the stabilizing muscles now this I'm doing ankle flexibility and I have my foot a certain distance from the wall where I could barely not touch the wall and try to push and Stretch my ankle and ankle flexibility is actually I think helped my bad knee Which is my left knee because after I have done this for a few Date workouts a week for a couple weeks my knees felt better than it has in a while And I think everything's connected it kind of relieves some of the tension and now into stretching which I'm terrible out But I try my best This is some glute stretches. I do all these a couple times But I just went through it quick and just showed once lower back right here is very important that I do every day And then I do more hips Just trying to lead into a push my hips forwards Obviously one on each side Then the spider-man one where you in a push-up position But then bring your foot up outside your arm and try to dip low you'll feel it in your hip and then the little child's pose action I'm terrible at but it's good for ankles and hips and everything I think some more hamstrings I'm terrible at my left is a lot worse than my right and then this one's for my knees You do the hip type stretch But then you pull your knee up and it hits a part of your quad that the normal quad stretch doesn't hit Call direct this for Morris. That's a big cause of knee pain now here. I'm doing some abs some core and I like to do these instead of planks sometimes just because planks are Daunting trying to watch the clock count down for a minute or two minutes these I could just kill a rep and it's really Strenuous on my abs and it's just like I don't have to do a few reps to really feel a big burn So that's what I'm doing. It looks like I'm going slow But I'm trying to get it up fast, but keep my legs straight and keep my body from swinging So just more abs as well on a little decline Just really trying to get that 10-pack abs going, you know, just so I can get those trick dunks good and the dribble dunks for an elite and I forget what's next, but I think it's the best part and it No, it's not So it's hamstrings. I forgot to do hamstrings. I figured I just knock some out just do kind of lightweight But it's enough to give me some resistance when I try to explode and hamstrings are just so important Every muscle in your legs are so important So I wanted to just make sure I try to use every different muscle. So now here we go the hand speed This day felt great This exercise right here is for the East Bay as you can tell but it's really helped my hands I'm staying on top of the ball It's helped my grip strength and like on the ball the ball feels super easy and super better handles with it after being doing this Consistently so I do a little more East Bay's then I do a little Jay rich action right here. Check this out Oh, I should have not sped it up. But anyway Point is felt really good. I go behind my back the wrong way here So I switch it up because I want to go the direction I would do it to dunk because that's the point of this is to eventually be able to do it to dunk But these hands bill speed drills have felt great to me recently and when I go to dunk now My hands definitely feel like they have more control in the ball and if you look cool sitting next to a ball That's why I'm doing it pick it up put it around your back bang it now. I'm doing some tomahawks I didn't realize you can't really see it But when I cock it back behind my head I actually feel some muscles in like my triceps and stuff and my elbows So like just trying to get that motion faster because I'm terrible at tomahawks and anything you do with the ball We'll get faster if you do the hand speed drills for any tricks It's good to do hand speed drills for it. And now I'm doing some just focusing on the second I Get down. I try to change direction as fast as possible And that is the end of the workout and I will stretch probably tonight and if not definitely stretch tomorrow, which is Consisting of the stretches you saw on the leg kicks you saw and all those exercises I tried to do explosive and react and that change of direction when it was like a contraction I don't even know the right term but if I was sit sitting or like Bending my legs as soon as I was gonna change directions go the other way That's the point. I really try to explode the most like change the direction as fast as possible I hope this was helpful. I can do more voiceovers like this I just wanted to Do a voiceover in a video of my workout to break it down and I figured this was the fastest way to get this video up with details and Get it to you guys as soon as possible the same day. I had the workout and Just show you what I'm doing give you some insight to my workouts, especially on the light explosive day It's hard to explain, but basically if you are I'm doing it because it's turning into a podcast But I'm doing this light explosive day because my knee has felt Sort of weak and I haven't really jumped too much So I don't really want to go back to strength training yet So I'm kind of like this is kind of like a gradual day to get back into it That's why I went sort of heavy But one thing I want to hint hit on is that a lot of times your Workouts you got to go with what your body needs. So this is kind of what I thought my body needs I need more stability and need a little bit of strength and I definitely want some reactive Explosive training with some weights more than just jumping and then from here on I'll probably have a dunk session in two days and Test it out and just keep it super light even if I'm jumping well I'll keep it super light just because I want to get a hundred percent and even if I'm feeling a hundred percent I don't really know so I want to and if I'm feeling a hundred percent I want to just keep it light and end on a hundred percent because I don't want to end on like seventy five percent health So I'll keep it short and light and then after that if I have confidence then I'll push it and try to get to a hundred and ten percent because that's how it goes and That's pretty much it. I guess I'll talk more on another video. Let's get it Keep it going dunk life and let's go get your gains boys. Keep it up. Go hard all day. I'm out