LOWER BODY
BASICS
PROGRAM
PHASE 1
COPYRIGHT © 2020 DAVID GREY. ALL RIGHTS RESERVED
PROGRAM INTRODUCTION
https://www.youtube.com/watch?v=q6RYcZZ_A9o&list=PLDTFcR2avwpCXjH4ZMNU-GUJkViglaLcp&index=13
BREATHING EXPLANATION
https://www.youtube.com/watch?v=cjnWH8nKvEM&list=PLDTFcR2avwpCXjH4ZMNU-GUJkViglaLcp&index=1
Disclaimer: Consult with a medical professional prior to undertaking any of these
exercises.
No exercise should cause pain. If you feel pain with any exercise, cease this exercise
immediately.
COPYRIGHT © 2020 DAVID GREY. ALL RIGHTS RESERVED
Program Notes:
Day 1: Breathing, Mobility & Strength
Day 2: Breathing & Mobility (Recovery Day)
Day 3: Breathing, Mobility & Strength
Aim to repeat Day 1, 2 & 3 twice within each week.
Strength days are not to be completed back to back.
Example Structure:
Monday: Day 1
Tuesday: Day 2 (Recovery Day)
Wednesday: Day 3
Thursday: Day 2 (Recovery Day)
Friday: Day 1
Saturday: Day 2(Recovery Day)
Sunday: Day 3
Tips:
Br = breath
e/s = each side
sec = seconds
The sets, reps and times are just targets.
Work at a level where you feel challenged, but not overwhelmed.
Aim to have “nailed the basics” within 4-6 weeks.
COPYRIGHT © 2020 DAVID GREY. ALL RIGHTS RESERVED
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
1
10-15 e/s
D
90/90 Transitions
1
16
Notes
Very Slow, controlled!
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
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
#
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 © 2020 DAVID GREY. ALL RIGHTS RESERVED
Day 3: Breathing
#
Exercise
Sets
Reps
A
(Beginner)
Lying Cross-Over
Reach
1
5 br e/s
A
Lying Cross-Over
(Advanced) Reach with Crunch
1
5 br e/s
B
Side Lying Scissor
Slides
1
12 e/s
C
Side Lying Knee to
Knee
1
10-15 e/s
D
Closed Chain Hip
Lock
2
5 e/s
Notes
Slow, controlled reps!
Day 3: Strength
#
Exercise
Sets
Reps
A
90/90 Hamstring
Bridge
3
10 e/s
B
(Beginner)
Hamstring Bridge
3
15-45 sec
B
Hamstring Bridge
(Advanced) with Ankle Pump
3
15-45 sec
C
(Beginner)
1
30-45 sec
2
10 e/s
Single Leg Stand
C
Under-Loaded FFE
(Advanced) Split Squat
Notes
If this causes pain or is too difficult,
please stick with the Single Leg
Stand.
Disclaimer: Consult with a medical professional prior to
undertaking any of these exercises.
No exercise should cause pain. If you feel pain with any exercise,
cease this exercise
immediately.
COPYRIGHT © 2020 DAVID GREY. ALL RIGHTS RESERVED