CORE BASICS PROGRAM
https://www.youtube.com/watch?v=i_OnM4Sz2XU&feature=youtu.be
INTRODUCTION VIDEO
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.
You do not have permission to share this document, or it’s contents, with any other parties.
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
Program Notes:
Day 1: Core
Day 2: Spine Mobility & Recovery 1
Day 3: Core
Day 4: Spine Mobility & Recovery 2
This is 4-day week program.
If you want to include more in the week, feel free to repeat either the Core days and/or Spine
Mobility and Recovery Days
Note:
All videos are hyperlinked (in blue) below (click the exercise to bring you to the
video)
Tips:
•
•
•
•
•
•
•
br = breath
e/s = each side
sec = seconds
IR = Internal Rotation
ER = External Rotation
Supersets: Two exercises are be completed back:back without rest in between. Rest
is taken after the second exercise, before restarting again.
All Supersets will have an SS listed beside the number.
Rds = Rounds
One round of exercises completed back:back without rest in between. Rest is taken
at the end of the round.
The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not overwhelmed.
We would love if you shared your CORE BASICS journey on social media. It would
mean the world to us!
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 1
DAY 1 – CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2a Wall Deadbug
SS Hold
2b
3
4
5
High Glute Bridge
w/ Reaches
Low Crab Hold
Mini Plank Clock
Tall Kneeling Over
Head Tap (Wall
Facing)
Tall Kneeling Slam
Tall Kneeling
Around the World
Slam
Tall Kneeling Wall
Facing Scoop Pass
w/ Rotation
Sets
2
Reps
5
Notes
2
3-6 br
Progression Tip: Let your Hip angle open towards
the floor
2
12
Squeeze your Butt hard & lift high. Butt & exhales
should support lower back.
2
3
3-6 br
Clock e/s
3rds of 8-16
throws
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
DAY 2 – SPINE MOBILITY & RECOVERY 1
# Exercise
Sets Reps
Notes
1 Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
1
12-16
to Open the Back
Ribs
3 Pelvic Tilts (Sagittal) 1
30-60 sec
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 1
DAY 3 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A
8 Point Plank
SS
2B Side Plank w/ Hip
Abduction (45
Degree Knees)
3
Superman X
Connect (Beginner)
4
Half Kneeling
Reaches (T&F
Planes)
5
#
1
2
3
Sets
2
Reps
5
2
3-6 br
2
4-8
2
6 e/s
4 in
each
positi
on
Half Kneeling
3rds of 8-16
Scoop Throw w/ IR throws e/s
Half Kneeling Wall
Facing Scoop
Throw (front hip
ER)
Half Kneeling
Scoop Wall Facing
(Ir)
Notes
1
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
DAY 4 – SPINE MOBILITY & RECOVERY 2
Exercise
Sets Reps
Notes
Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
Breathing - Reaches
1
12-16
to Open the Back
Ribs
Crawling Cat Cow
2
5 e/s
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 2
DAY 1 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A Wall Deadbug
SS March
(Intermediate)
2B High Glute Bridge
w/ Reaches
3
High Crab Hold
4
Mini Plank Clock
5
Tall Kneeling Over
Head Tap (Wall
Facing)
Tall Kneeling Slam
Tall Kneeling
Around the World
Slam
Tall Kneeling Wall
Facing Scoop Pass
w/ Rotation
Sets
2
Reps
5
Notes
3
6-12
Let your Hip angle open towards the floor if you want it
to be harder
3
12
Squeeze your Butt hard & lift high. Butt & exhales
should support lower back.
2
3
3-5 br
Clock
e/s
3rds of 8-16
throws
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
DAY 2 - SPINE MOBILITY & RECOVERY 1
# Exercise
Sets Reps
Notes
1 Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
1
12-16
to Open the Back
Ribs
3
1
30-60
AiM Floor Cog
sec
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 2
DAY 3 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A
8 Point Plank
SS
2B Side Plank w/ Hip
Abduction (45
Degree Knees)
Sets
2
Reps
5
3
5-10
br
6-12
3
3
Superman X
Connect (Knees
Off)
4
Half Kneeling
1
12
Reaches (T&F
Planes)
Half Kneeling
3rds of 8-16
Scoop Throw w/ IR throws
Half Kneeling Wall
Facing Scoop
Throw (front hip
ER)
Half Kneeling
Scoop Wall Facing
(Ir)
Cross Connect
March
5
2
Notes
SS with Above
4-8
e/s
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
10 reps
DAY 4 – SPINE MOBILITY & RECOVERY 2
# Exercise
Sets Reps
Notes
1 Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
1
12-16
to Open the Back
Ribs
3
1
30-60
T-Spine Rotation
sec
4 Rock & Rolls
2
5
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 3
DAY 1 - CORE
#
Exercise
1
Breathing &
Reaching
(Supine)
2A
Wall Deadbug
SS
March
(Intermediate)
2B
High Glute
Bridge w/
Reaches
3
High Crab w/
March
4
3D Plank Clock
5
Single Leg Over
Head Tap – Wall
Facing
Single Leg Scoop
Pass – Wall
Facing
Single Leg Stand
w/ Throw (Across
Body)
Single Leg on
Box (Frontal
Plane Reach)
Sets
2
Reps
5
3
8-12
3
12
2
6
Clock
e/s
3rds of 8-16
throws/reach
es
Notes
Squeeze your Butt hard & lift high. Butt & exhales
should support lower back.
3
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
DAY 2 - SPINE MOBILITY & RECOVERY 1
# Exercise
Sets Reps
Notes
1 Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
1
12-16
to Open the Back
Ribs
3 AiM Dynamic
2
6-10
Hamstring & Abs
each
side
4 AiM Floor Cog w/
1
30-60
Arm Spirals
sec
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 3
DAY 3 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A
8 Point Plank
SS
2B Side Plank w/ IPSI
XConnect
3
Bear March (heels
against wall)
4
Bear Plank
Shoulder Taps
5
Standing Side to
Side Rotation
6
Standing Scoop
Pass w/ Rotation
Stance Phase
Scoop Pass
Standing Med Ball
Slam
Step & Cross Body
Throw
Sets
2
Reps
5
3
2
6-10
br
4-8
e/s
4-12
2
4-12
1
20
3
3rds of 8-16
throws
Notes
SS with Above
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
Throw at 25-50% of your max power
DAY 4 – SPINE MOBILITY & RECOVERY 2
# Exercise
Sets Reps
Notes
1 Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
1
12-16
to Open the Back
Ribs
3 T-Spine Rotation
2
4-8
4 Pigeon Rock & Rolls 2
5 e/s
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 4
DAY 1 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A Wall Deadbug
SS March (Advanced)
2B High Glute Bridge
w/ Reaches
3
High Crab X
Connect
4
3D Plank Clock
Sets
2
Reps
5
Notes
3
6-16
3
12
Let your Hip angle open towards the floor if you want it
to be harder
Squeeze your Butt hard & lift high. Butt & exhales
should support lower back.
2
4-8
3
Clock
e/s
12
5
Cross Connect
March
1
6
Split Lunge &
3rds of 8-16
Throw (Across
throws
Body)
Split Lunge w/
Around the World
Slam
Drop & Chop
Lunge
Frontal Plane Leap
w/ Scoop Throw
Reverse Lunge Into
Cross Connect
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
3x8
DAY 2 - SPINE MOBILITY & RECOVERY 1
# Exercise
1 Breathing - Learning
to Exhale and
Closing Front Ribs
2 Breathing - Reaches
to Open the Back
Ribs
3 AiM Dynamic
Hamstring & Abs
Sets
2
Reps
5
1
12-16
2
4-8
e/s
4 AiM Floor Cog w/
Arm Spirals
1
30-60
sec
Notes
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
WEEK 4
DAY 3 - CORE
#
Exercise
1
Breathing &
Reaching (Supine)
2A
8 Point Plank
SS
2B Side Plank w/ Hip
Abduction
(Straight Leg)
3
4
5
Long Lever Plank
w/ March
Standing Side to
Side Rotation
Standing Scoop
Pass w/ Rotation
Stance Phase
Scoop Pass
Standing Med Ball
Slam
Step & Cross Body
Throw
Bear w/ Dynamic
Switch
#
1
2
5
Sets
2
Reps
5
3
3
6-12
br
6-12
SS with Above
2
6-16
Do either the Long Lever Plank or the Bear Switch
1
20
3rds of 8-16
throws
Notes
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
Throw at 50-100% of your max
3 x 6-12
DAY 4 - SPINE MOBILITY & RECOVERY 2
Exercise
Sets Reps
Notes
Breathing - Learning 2
5
to Exhale and
Closing Front Ribs
Breathing - Reaches
1
12-16
to Open the Back
Ribs
T-Spine Rotation
2
4-10
Rock & Rolls (no
2
5
hands)
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
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3D Plank Clock
8 Point Plank
AiM Dynamic Hamstring & Abs
AiM Floor Cog
AiM Floor Cog w/ Arm Spirals
Bear March (heels against wall)
Bear Plank Shoulder Taps
Bear w/ Dynamic Switch
Breathing - Learning to Exhale and Closing Front Ribs
Breathing - Reaches to Open the Back Ribs
Breathing & Reaching (Supine)
Crawling Cat Cow
Cross Connect March
Drop & Chop Lunge
Frontal Plane Leap w/ Scoop Throw
Frontal Plane Reach – Single Leg on Box
Frontal Plane Step & Throw
Half Kneeling Halo
Half Kneeling Reaches (T&F Planes)
Half Kneeling Rotation w/ Band
Half Kneeling Scoop Throw w/ IR
Half Kneeling Scoop Wall Facing (Ir)
Half Kneeling Wall Facing Scoop Throw (front hip ER)
Hand Pressures for Crawling
High Crab Hold
High Crab w/ March
High Crab X Connect
High Glute Bridge w/ Reaches
Long Lever Plank w/ March
Low Crab Hold
McGill Curl up
Mini Plank Clock
Pelvic Tilts (Sagittal)
Pigeon Rock & Rolls
Reverse Lunge Into Cross Connect
Rock & Rolls
Rock & Rolls (no hands)
Side Plank w/ Hip Abduction (45 Degree Knees)
Side Plank w/ Hip Abduction (Straight Leg)
Side Plank w/ IPSI XConnect
Side Plank w/ Knee & Arm Reach
Side Plank w/ Top Ribs open
Single Leg on Box (Frontal Plane Reach)
Single Leg Over Head Tap – Wall Facing
Single Leg Scoop Pass – Wall Facing
Single Leg Stand Halo
Single Leg Stand w/ Throw (Across Body)
Single Leg w/ Rotation – Back to Wall
Split Lunge & Throw (Across Body)
Split Lunge w/ Around the World Slam
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED
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Stance Phase Scoop Pass
Standing Med Ball Slam
Standing Scoop Pass w/ Rotation
Standing Side to Side Rotation
Step & Cross Body Throw
Superman X Connect (Beginner)
Superman X Connect (Knees Off)
T-Spine Rotation
Tall Kneeling Around the World Slam
Tall Kneeling Over Head Tap (Wall Facing)
Tall Kneeling Slam
Tall Kneeling Slam (Aggressive)
Tall Kneeling Wall Facing Scoop Pass w/ Rotation
Wall Deadbug Hold
Wall Deadbug March (Advanced)
Wall Deadbug March (Beginner)
Wall Deadbug March (Intermediate)
Wall Facing Half Kneeling Scoop (IR)
Wall Facing Split Lunge w/ Scoop Pass
COPYRIGHT © 2021 DAVID GREY. ALL RIGHTS RESERVED