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Mobility Program

This document provides a 3-week lower body exercise program with exercises focused on breathing, mobility, and strength. Each week consists of 3 days, with Day 1 and Day 3 focusing on both mobility and strength, and Day 2 focusing on mobility exercises for a rest day between the strength days. Each exercise lists the number of sets, reps, and additional notes. The goal is to have the basics mastered within 3 weeks while working at a challenging but not overwhelming level.

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mwally1992
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359 views

Mobility Program

This document provides a 3-week lower body exercise program with exercises focused on breathing, mobility, and strength. Each week consists of 3 days, with Day 1 and Day 3 focusing on both mobility and strength, and Day 2 focusing on mobility exercises for a rest day between the strength days. Each exercise lists the number of sets, reps, and additional notes. The goal is to have the basics mastered within 3 weeks while working at a challenging but not overwhelming level.

Uploaded by

mwally1992
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Lower Body Basics

Program Intro

https://www.youtube.com/watch?v=q6RYcZZ_A9o

Breathing
Explanation

https://www.youtube.com/watch?v=cjnWH8nKvEM

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.

David Grey
COPYRIGHT DAVID GREY REHAB
Program Notes:
Day 1: Breathing, Mobility & Strength
Day 2: Breathing & Mobility
Day 3: Breathing, Mobility & Strength
Example Structure:
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Day 1
Friday: Day 2
Saturday: Day 3
Sunday: Day 1
Monday: Day 2
Tuesday: Day 3……
Tips:
Br = breath
e/s = each side
sec = seconds
The Sets, Reps & Times are just targets.
Work at a level where you feel challenged, but not over-whelmed.
Aim to have “nailed the basics” within three weeks!

1
Day 1: Breathing & Mobility
# Exercise Sets Reps Notes
A All Fours Abs 2 5
B 90/90 Knee Rolls 1 20 Very Slow, controlled!
C Side-Lying Knee to 1 10-15 e/s
Knee
D 90/90 Transitions 1 16

Day 1: Strength
# Exercise Sets Reps Notes
A Wall Stride 3 10-20
B Foam Roller Bridge 3 15-45 sec Start by holding on both legs.
Aim to hold for 45 seconds on a single
leg.
C Single Leg Stand 1 45 sec
(Beginner)
C Floating Heel Split 1 30-45 sec If this causes pain or is too difficult,
(Advanced) Squat 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.
B 90/90 with IR 2 5 br It’s important to get this work done.
C 90/90 Transitions 2 12

2
Day 3: Breathing & Mobility
# Exercise Sets Reps Notes
A Lying Cross-Over 1 5 br e/s
(Beginner) Reach
A Lying Cross-Over 1 5 br e/s If this causes pain or is too difficult,
(Advanced) Reach with Crunch please stick with the Beginner option.
B Side Lying Scissor 1 12 e/s
Slides
C Side Lying Knee to 1 10-15 e/s
Knee
D Closed Chain Hip 2 5 e/s Slow, controlled reps!
Lock

Day 3: Strength
# Exercise Sets Reps Notes
A 90/90 Hamstring 3 10 e/s
Bridge
B Hamstring Bridge 3 15-45 sec
(Beginner)
B Hamstring Bridge 3 15-45 sec If this causes pain or is too difficult,
(Advanced) with Ankle Pump please stick with the Beginner option.
C Single Leg Stand 1 30-45 sec
(Beginner)
C Under-Loaded FFE 2 10 e/s If this causes pain or is too difficult,
(Advanced) Split Squat please stick with the Single Leg Stand.

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