Phase 2 [PDF]

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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.

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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

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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