UPPER BODY
BASICS
UPPER BODY BASICS
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Introduction Video
DAVID GREY REHAB LTD
UPPER BODY BASICS
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.
Please note that as this program is a downloadable link, this is a
non-refundable purchase.
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
DAVID GREY REHAB LTD
UPPER BODY BASICS
6 KEY OBJECTIVES
Restore movement (compression & expansion) at the ribcage
and t-spine by improving respiration
Improve the relationship between the scapula and the ribcage
Learn to build tension distally (through the hand) so your body
can let go of tension proximally (neck shoulders and spine)
Restore the shoulder's ability to move through it's full
excursion
Teach the body to move freely under the neck, and the neck to
move freely on the body
Build strength, resiliency & inter-muscular coordination in the
upper body without sacrificing movement options - unlike
many traditional strength training methods
DAVID GREY REHAB LTD
UPPER BODY BASICS
6 KEY OBJECTIVES
EXPLANATION VIDEO
DAVID GREY REHAB LTD
Program Notes
Suggested Layout
Day 1: Breathing, Mobility & Strength
Day 2: Recovery/Mobility Day
Day 3: Breathing, Mobility & Strength
Complete Phase 1 for 2 weeks.
Complete Phase 2 for 4-6 weeks.
If you feel like you are competent at the exercises in Phase 1, and
have reaped the benefits from them, then proceed to Phase 2.
However, if you feel like you need more time on Phase 1, then
please continue to work on this phase for as long as you need.
This program is not about racing to the finish line. It is about
learning, understanding the details, and giving your body the
chance to to assimilate the new information.
This is 3-day week program.
If you want to include more in the week, feel free to repeat either
each day twice (making it a 6 day program). Or, if you find one
"Day" particularly helpful, then repeat that day.
Continued next page...
DAVID GREY REHAB LTD
Program Notes Continued.
Video Demonstrations: All underlined videos are hyperlinked below (click
the exercise to bring you to the video)
Exercise Library: All exercises within the program are listed at the end of the
program. You will find some additional videos here too which aren't in the
program itself, but are here as an additional resource.
The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not overwhelmed.
Tips:
• br = breath
• e/s = each side
• sec = seconds
• Rounds = One round of exercises completed back:back without rest in
between. Rest is taken at the end of the round.
DAVID GREY REHAB LTD
PHASE 1
DAVID GREY REHAB LTD
WEEK 1 & 2
Day 1
EXERCISE (video is linked)
Sets
Reps
Notes
BREATHING & MOBILITY
A - Rockback Alternate Breathing
1-2
3-5br
Do 5-10 alternations before
pausing for breaths
B - Upper Body Roll
2
5 rolls
e/s
If you struggle to roll left,
do an extra set rolling that way
C - Screwdriver
2
6-10 e/s
STRENGTH
D1 - Double Arm Down Dog
D2 - Tricep Press Decline
D3 - Wall Push Up
3 Rounds
Complete these 3 exercises back
6-12
to back. Take your rest at the end of
the round. Complete 3 total rounds
10-12
5-15
Wall Push up: Build tension for at least 1
-2 seconds through the hand before
pushing away from the wall
WEEK 1 & 2
Day 2 - Recovery Day
EXERCISE (video is linked)
Sets
Reps
3 Rounds
A1 - First Knuckle Push Up
6-12
A2 - Closed Knuckle Push Up
4-6
Notes
Complete these 3 exercises back to
back. Take your rest at the end of the
round. Complete 3 total rounds
10-20
A3 - Wall Pogo
B- Arm Spirals
1-2
30-60 sec The slower the better here
C- Arm Swings
1-2
30-60 sec
1-2
Don't be afraid to borrow range of
30-60 sec motion from your body as your arms
move (you're not a robot :))
D - Tea Cups Single
OR
D - Tea Cups Double
WEEK 1 & 2
Day 3
EXERCISE (video is linked)
Sets
Reps
Notes
BREATHING & MOBILITY
5
A - Rock & Roll Cross Arm
B - Alternate Arm Spirals
C - Pulling Scaps Apart
1-2
2
1 set is 3 rolls
30 - 60 sec
12-16
N.B Feel the difference in how your
body rests on the floor before &
after this exercise.
STRENGTH
3 Rounds
D1 - Single Arm Down Dog
6-12 e/s
D2 - Tricep Press Decline
10-12
D3 - Knees Push Up to Rockback
D3 - Push Up to Down Dog
6-12
Complete these 3 exercises back to
back. Take your rest at the end of
the round. Complete 3 total rounds
Beginner
Advanced
Bonus Neck Section
For those who carry a lot of neck tension, we
have put together a quick resource that can
hopefully help you.
There are 3 videos below. I would recommend
trying each of them to see if any/all help.
Opening the Airway
Can be good to do before any breathing work
Neck Relaxation Supine
Helpful to acknowledge unnecessary tension,
and to learn to let go.
Seated Neck Rotation
A quick and easy way to restore expansion and
neck ROM (if done well)
PHASE 2
DAVID GREY REHAB LTD
Week 3 - 8
Day 1
EXERCISE (video is linked)
Sets
Reps
Notes
BREATHING & MOBILITY
A - Side Lying 3 Reaches
2
6 br e/s A set = 2 breaths in each reach
B - KB Arm Bar
2
6-12 e/s
C - Lat Hang
2
4-6 br
STRENGTH
C - Push Up to Toe Touch
3
6-12
D1 - Half Kneeling Row
1
20 e/s
D2 - Half Kneeling Press
1
20 e/s
E - DB Press
3
12- 20
F1 - Incline Frontal Raise
3 Rounds
8 - 12
F2 - Bicep Curl w Neck Turn
12 - 16
F3 - Seated Shoulder Press
12 - 16
Pause for inhale. Push through hand
not chest
Complete these two exercises back to
back.
Complete these 3 exercises back to
back. Take your rest at the end of the
round. Complete 3 total rounds
Bicep Curl: Don't tuck your chin too
much as you turn your neck
Week 3 - 8
Day 2 - Recovery Day
EXERCISE (video is linked)
Sets
A - Supine Pec Stretch
1-2
B - Upper Body Roll
C - Alternate Arm Spirals
D - Arm Swings
2
Reps
3-5br e/s
5 rolls e/s
Notes
Do an extra set on your tighter side if
required
If you struggle to roll left, do an
extra set rolling that way
1
30-60 secs Move as slow as possible
1
If you prefer the split stance
30-60 secs variation, do 30-60 seconds on
e/leg
Week 3 - 8
Day 3
EXERCISE (linked)
Sets
Reps
Notes
BREATHING & MOBILITY
A - Hooklying 3 Reaches
2
6 br
A set = 2 breaths in each reach
B - Screw Driver Cross Connect
2
6-12 e/s
C - Scap Pull
2
6-10 e/s
STRENGTH
E1 - Half Kneeling Row
1
20 e/s
E2 - Half Kneeling Press
1
20 e/s
F - Single Arm Row
1-2
3-5br
3
8 - 10 e/s
Complete these two exercises back
to back.
OR
F - Alternating Row
G1 - Rockback Tricep Extn.
Straight Arm
G2 - Rockback Tricep Extn
Bent Arm
G3 - Seated Alternating
Pull down
3 Rounds
8 - 12 e/s Complete these 3 exercises back
to back. Take your rest at the end
8 - 12 e/s of the round. Complete 3 total
rounds
30
EXERCISE LIBRARY
All videos are hyperlinked
BREATHING & MOBILITY
Alternate Arm Spirals
Arm Spirals
Arm Swings
Closed Fist Push Up
Double Arm Down Dog
Double Arm Tea Cup
First Knuckle Push Up
Hooklying Breathing (3 Zone reaches)
Lat Hang
Pulling Scaps Apart
Rockback Alternate Breathing
Rock and Roll Cross Arm
Screwdriver Cross Connect
Screwdriver
Side Lying Breathing 3 Reaches
Single Arm Down Dog
Single Arm Tea Cup
Supine Pec Stretch
Upper Body Roll
Wall Hand Pogo
STRENGTH
Alternating Floor Press
Bent Over Alternating Row
Frontal Raise Seated
Half Kneeling Row
Half Kneeling Press
Incline Frontal Raise
KB Arm Bar
Kneeling Push Up to Rockback
Knee Push Up to Alternating Toe Touch
Med Ball Oscillation (upper limb)
Push Up to Down Dog
Push Up to Alternating Toe Touch
Rockback Tricep Extension (Bent Elbow)
EXERCISE LIBRARY
All videos are hyperlinked
STRENGTH Cont.
Rockback Tricep Extension (straight arm)
Single Arm Row
Single Arm Scap Pull
Seated Bicep Curl (neck turn)
Seated Shoulder Press
Seated Alternating Pull Down
Tricep Press (Decline)
Wall Push Up
Neck Exercises
Opening the Airway
Neck Relaxation Supine
Seated Neck Rotation
Influences:
This program, and my thought process around
Upper Body rehab/training, has been influenced
by some great minds. Bits & pieces have been
taken & adapted from everywhere so it is very
difficult to mention everyone.
Furthermore, some sources may not agree with
my interpretation of how things should be done.
But this is my interpretation & the exercises &
cues are what i have found to be most valuable
to my clients and hopefully to you also.
If you are curious, then I would encourage you
to check out some of these great teachers:
In no particular order:
- Ido Portal
- Postural Restoration Institute
- Soisci Porchetta
- Bill Hartman
- Dave O Sullivan
- Fighting Monkey
- Gary Ward
- Eric Cressey
- Frans Bosch
- Moshe Feldenkrais
Additional DGR Resources
Have a look at all of our other programs
and packages on offer at our website:
www.davidgreyrehab.com/programs
If you are interested in 1:1 online
consultations, you can find more
information on our consultants right here
Don't forget to sign up for your free 2 day
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members platform
We really hope you love this
program.
Thank you, as always, for your
continued support.
It means the world to us!
DAVID AND ALL THE TEAM