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David Grey - Lower Body Basics Phase 1

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kev1915
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6K views6 pages

David Grey - Lower Body Basics Phase 1

Uploaded by

kev1915
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAV I l)lG

- REHAB -
REY
INTRODUCTION
VIDEO

https://youtu.be/q6RYcZZ_A9o

DISCLAIMER
If you are injured or have any other health related issue, it is recommended that you consult with Doctor or
other health care professional before carrying out any exercise program. Do NOT start this fitness program if
your physician or health care provider advises against it. If you experience faintness, dizziness, pain or
shortness of breath at any time while exercising you should stop immediately. This program offers
information in relation to breathing, mobility and strength training and is designed for educational purposes.
It should NOT be used as a substitute for professional medical advice.

COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED

DAVID GREY REHAB LTD


Breathing
Explanation

https://youtu.be/cjnWH8nKvEM

DISCLAIMER

If you are injured or have any other health related issue, it is recommended that you consult with Doctor or
other health care professional before carrying out any exercise program. Do NOT start this fitness program if
your physician or health care provider advises against it. If you experience faintness, dizziness, pain or
shortness of breath at any time while exercising you should stop immediately. This program offers
information in relation to breathing, mobility and strength training and is designed for educational purposes.
It should NOT be used as a substitute for professional medical advice.

COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED

DAVID GREY REHAB LTD


Program Notes
Day 1: Breathing, Mobility & Strength
Day 2: (Recovery Day) Breathing & Mobility only
Day 3: Breathing, Mobility & Strength

Strength days are not to be completed back to back.

Example Structure 1: LBB only Example Structure 2: Using LBB with other training
Monday: Day 1 Monday: Day 1
Tuesday: Recovery Day Tuesday: Recovery Day
Wednesday: Day 3 Wednesday: Run/sport/other training
Thursday: Recovery Day Thursday: Day 3
Friday: Day 1 Friday: Recovery Day
Saturday: Recovery Day Saturday: Run/sport/other training
Sunday: Day 3 Sunday: Recovery Day
Monday: Recovery Day.....

NB: All videos are hyperlinked (in blue) in the program


(just click the exercise to bring you to the video)

The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not
overwhelmed.
Please Start Slow, and get used to all the movements first!
Stay away from anything that causes pain or discomfort.
Tips:
• br = breath
• e/s = each side
• sec = seconds

DAVID GREY REHAB LTD


Day 1: Breathing & Mobility
# Exercise Sets Reps Notes
A All Fours Abs 2 5
Very Slow, controlled! Use the inner thigh
B 90/90 Knee Rolls 1 20 to pull the knee down
C Side-Lying Knee to 2-3 10-15 e/s
Knee
D 90/90 Transitions 1 16 Lean back if you need to.

Day 1: Strength
# Exercise Sets Reps Notes
You can have hips high or low, whatever
A Wall Stride 3 10-20
feels better for you
B Foam Roller Bridge 3 15-45 sec Start by holding on both legs.
Aim to hold for 45 seconds on a
single leg.
C Single Leg Stand 1 45 sec
(Beginner)
C Floating Heel Split 1 30-45 sec If this causes pain or is too difficult,
(Advanced) Squat please stick with the Single Leg
Stand.

Day 2: Breathing & Mobility (Recovery Day)

# Exercise Sets Reps Notes


A Rockback 2 5 br Rest day in between Day 1 & Day 3.
Breathing It’s important to get this work done.
B 90/90 with IR 2 5 br
C 90/90 Transitions 2 12

COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED


Day 3: Breathing & Mobility
# Exercise Sets Reps Notes
A Lying Cross-Over 1 5 br e/s
Reach

B Side Lying 1 12-20 e/s


Scissor Slides

C Side Lying Knee to 2-3 10-15 e/s


Knee
Closed Chain Hip Slow, controlled reps! Support yourself
2 5 e/s with both hands leaning on something in
D Lock the beginning if needed.

Day 3: Strength
# Exercise Sets Reps Notes
A 90/90 Hamstring 3 10 e/s
Bridge
B Hamstring Bridge 3 15-45 sec
(Beginner)
B Long Lever 15-45 sec Don't worry about the reach with the
hands. Just try to keep the ribs down a
(Advanced) Hamstring Bridge bit.
C Single Leg Stand 1 30-45 sec
(Beginner)
C Under-Loaded FFE 2 10 e/s If this causes pain or is too difficult,
(Advanced) Split Squat please stick with the Single Leg Stand.

It would mean the world to us if you shared your LBB journey on Instagram and tag us!

COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED

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