LOWER BODY BASICS
PHASE 2
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Introduction Video
DAVID GREY REHAB LTD
LOWER BODY BASICS
PHASE 2
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 © 2022 DAVID GREY. ALL RIGHTS RESERVED
DAVID GREY REHAB LTD
Program Notes
Suggested Layout
Do every exercise on both sides, unless you have a
specific reason to isolate one side only.
Day 1: Breathing, Mobility & Strength
Day 2: Recovery/Mobility Day
Day 3: Breathing, Mobility & Strength
Sample Structure 1:
Monday: Day 1
Tuesday: Recovery (optional)
Wednesday: Day 2
Thursday: Recovery (optional)
Friday: Day 1
Saturday: Recovery (optional)
Sunday: Day 2
Right click on the video links to open the video in a new
tab.
DAVID GREY REHAB LTD
Program Notes Continued.
Video Demonstrations: All underlined videos are hyperlinked below (click the
exercise to bring you to the video)
Right click on the link to open the video in a new tab.
Exercise Library: All exercises within the program are listed at the end of the
program.
The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not overwhelmed.
Tips:
• br = breath
• 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
Day 1
BREATHING & MOBILITY
EXERCISE (video is linked)
Sets
Reps
A - Wall Bridge w/ Hip Circle
1
30 sec
B - All Fours Knee Taps
2
12
C - Side Lying Abduction Lift Off
2
5
D - Lateral Cross Connect
2
16
Sets
Reps
Notes
STRENGTH
EXERCISE (video is linked)
E - Foam Roller Bridge
Oscillations
3
15-45
secs
F - Straight Knee Copenhagen
3
5
G - Kickstand Hinge
1
10 reps
H - Floating Heel BSS
3
10
Notes
5 second hold on each rep
Recovery Day
BREATHING & MOBILITY
EXERCISE (video is linked)
Sets
Reps
A - Supine Breathing with Reach
3
5 breaths
B - Scissor Slides with IR
20 reps
C - Scissor Slides with ER
20 reps
D - Floating Heel Squats
20 reps
Notes
DAVID GREY REHAB LTD
Day 2
BREATHING & MOBILITY
EXERCISE (video is linked)
Sets
Reps
A - All Fours Breathing
2
5-8 br
B - Nordic Hold
2
5 br
C - Floating Heel Hinge
1
10
D - Reverse Lunge to X
Connect
1
20
Sets
Reps
Notes
5 seconds hold on each rep
STRENGTH
EXERCISE (video is linked)
E - Wall Pogo
2-3
20
3
16
G - Hamstring Bridge w/
Ankle Pump
3
15 - 45 sec
H - Split Squat Calf Raise
3
30 sec
F - Walking Lunge X
Connect
Notes
DAVID GREY REHAB LTD
Recovery Day
BREATHING & MOBILITY
EXERCISE (video is linked)
Sets
Reps
A - Supine Breathing with Reach
3
5 breaths
B - Scissor Slides with IR
20 reps
C - Scissor Slides with ER
20 reps
D - Floating Heel Squats
20 reps
Notes
DAVID GREY REHAB LTD
EXERCISE LIBRARY
All videos are hyperlinked
Wall Bridge with Hip Circle
All Fours Knee Taps
Side Lying Abduction Lift Off
Lateral Cross Connect
Foam Roller Bridge Oscillations
Straight Knee Copenhagen
Kickstand Hinge
Floating Heel BSS
Supine Breathing with Reach
Scissor Slides with IR
Scissor Slides with ER
Floating Heel Squats
All Fours Breathing
Nordic Hold
Floating Heel Hinge
Reverse Lunge to X Connect
Wall Pogo
Walking Lunge X Connect
Hamstring Bridge w Ankle Pump
Split Squat Calf Raise
DAVID GREY REHAB LTD
DGR Resources
Have a look at all of our other programs
and packages on offer at our website:
www.davidgreyrehab.com/programs
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consultations, you can find more
information on our consultants right here
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here
DAVID GREY REHAB LTD
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
DAVID GREY REHAB LTD