DAV
I
l)lG
REY
- REHAB -
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
A
All Fours Abs
2
5
B
90/90 Knee Rolls
1
20
C
Side-Lying Knee to
Knee
2-3
10-15 e/s
D
90/90 Transitions
1
16
Notes
Very Slow, controlled! Use the inner thigh
to pull the knee down
Lean back if you need to.
Day 1: Strength
#
Exercise
Sets
Reps
A
Wall Stride
3
10-20
B
Foam Roller Bridge
3
15-45 sec
C
(Beginner)
Single Leg Stand
1
45 sec
1
30-45 sec
C
Floating Heel Split
(Advanced) Squat
Notes
You can have hips high or low, whatever
feels better for you
Start by holding on both legs.
Aim to hold for 45 seconds on a
single leg.
If this causes pain or is too difficult,
please stick with the Single Leg
Stand.
Day 2: Breathing & Mobility (Recovery Day)
#
Exercise
Sets
Reps
Notes
A
Rockback
Breathing
2
5 br
Rest day in between Day 1 & Day 3.
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
A
Lying Cross-Over
Reach
1
5 br e/s
B
Side Lying
Scissor Slides
1
12-20 e/s
C
Side Lying Knee to
Knee
Closed Chain Hip
Lock
2-3
10-15 e/s
2
5 e/s
D
Notes
Slow, controlled reps! Support yourself
with both hands leaning on something in
the beginning if needed.
Day 3: Strength
#
Exercise
Sets
Reps
A
90/90 Hamstring
Bridge
3
10 e/s
B
(Beginner)
Hamstring Bridge
3
15-45 sec
Long Lever
B
(Advanced) Hamstring Bridge
C
(Beginner)
Single Leg Stand
C
Under-Loaded FFE
(Advanced) Split Squat
15-45 sec
1
30-45 sec
2
10 e/s
Notes
Don't worry about the reach with the
hands. Just try to keep the ribs down a
bit.
If this causes pain or is too difficult,
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