UPPER BODY

BASICS
UPPER BODY BASICS

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Introduction Video
DAVID GREY REHAB LTD
UPPER BODY BASICS
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 © 2021 DAVID GREY. ALL RIGHTS RESERVED

DAVID GREY REHAB LTD

UPPER BODY BASICS
6 KEY OBJECTIVES
Restore movement (compression & expansion) at the ribcage
and t-spine by improving respiration

Improve the relationship between the scapula and the ribcage

Learn to build tension distally (through the hand) so your body

can let go of tension proximally (neck shoulders and spine)

Restore the shoulder's ability to move through it's full

excursion

Teach the body to move freely under the neck, and the neck to
move freely on the body

Build strength, resiliency & inter-muscular coordination in the

upper body without sacrificing movement options - unlike
many traditional strength training methods

DAVID GREY REHAB LTD

UPPER BODY BASICS
6 KEY OBJECTIVES
EXPLANATION VIDEO

DAVID GREY REHAB LTD

Program Notes
Suggested Layout
Day 1: Breathing, Mobility & Strength
Day 2: Recovery/Mobility Day
Day 3: Breathing, Mobility & Strength

Complete Phase 1 for 2 weeks.

Complete Phase 2 for 4-6 weeks.

If you feel like you are competent at the exercises in Phase 1, and
have reaped the benefits from them, then proceed to Phase 2.

However, if you feel like you need more time on Phase 1, then
please continue to work on this phase for as long as you need.

This program is not about racing to the finish line. It is about

learning, understanding the details, and giving your body the
chance to to assimilate the new information.

This is 3-day week program.

If you want to include more in the week, feel free to repeat either
each day twice (making it a 6 day program). Or, if you find one
"Day" particularly helpful, then repeat that day.

Continued next page...

DAVID GREY REHAB LTD

Program Notes Continued.
Video Demonstrations: All underlined videos are hyperlinked below (click
the exercise to bring you to the video)

Exercise Library: All exercises within the program are listed at the end of the
program. You will find some additional videos here too which aren't in the
program itself, but are here as an additional resource.

The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not overwhelmed.

Tips:
• br = breath
• e/s = each side
• 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

PHASE 1
DAVID GREY REHAB LTD
 WEEK 1 & 2
Day 1

EXERCISE (video is linked) Sets Reps Notes

BREATHING & MOBILITY

Do 5-10 alternations before

A - Rockback Alternate Breathing 1-2 3-5br
pausing for breaths

B - Upper Body Roll 2 5 rolls If you struggle to roll left,

e/s do an extra set rolling that way

C - Screwdriver 2 6-10 e/s

STRENGTH

3 Rounds
Complete these 3 exercises back
D1 - Double Arm Down Dog 6-12
to back. Take your rest at the end of
the round. Complete 3 total rounds
D2 - Tricep Press Decline 10-12

Wall Push up: Build tension for at least 1

D3 - Wall Push Up 5-15 -2 seconds through the hand before
pushing away from the wall
WEEK 1 & 2
Day 2 - Recovery Day

EXERCISE (video is linked) Sets Reps Notes

3 Rounds
Complete these 3 exercises back to
A1 - First Knuckle Push Up 6-12 back. Take your rest at the end of the
round. Complete 3 total rounds
A2 - Closed Knuckle Push Up 4-6

A3 - Wall Pogo 10-20

B- Arm Spirals 1-2 30-60 sec The slower the better here

C- Arm Swings 1-2 30-60 sec

D - Tea Cups Single

Don't be afraid to borrow range of
OR 1-2 30-60 sec motion from your body as your arms
move (you're not a robot :))
D - Tea Cups Double
WEEK 1 & 2
Day 3

EXERCISE (video is linked) Sets Reps Notes

BREATHING & MOBILITY

A - Rock & Roll Cross Arm 5 1 set is 3 rolls

B - Alternate Arm Spirals 1-2 30 - 60 sec

N.B Feel the difference in how your

C - Pulling Scaps Apart 2 12-16 body rests on the floor before &
after this exercise.

STRENGTH

D1 - Single Arm Down Dog
D2 - Tricep Press Decline
3 Rounds
Complete these 3 exercises back to
6-12 e/s back. Take your rest at the end of
the round. Complete 3 total rounds
10-12

D3 - Knees Push Up to Rockback

6-12 Beginner
D3 - Push Up to Down Dog Advanced
 Bonus Neck Section
For those who carry a lot of neck tension, we
have put together a quick resource that can
hopefully help you.

There are 3 videos below. I would recommend

trying each of them to see if any/all help.

Opening the Airway Can be good to do before any breathing work

Helpful to acknowledge unnecessary tension,

Neck Relaxation Supine
and to learn to let go.

A quick and easy way to restore expansion and

Seated Neck Rotation
neck ROM (if done well)
PHASE 2
DAVID GREY REHAB LTD
Week 3 - 8
Day 1
EXERCISE (video is linked) Sets Reps Notes

BREATHING & MOBILITY

A - Side Lying 3 Reaches 2 6 br e/s A set = 2 breaths in each reach

B - KB Arm Bar 2 6-12 e/s

C - Lat Hang 2 4-6 br

STRENGTH

C - Push Up to Toe Touch 3 6-12 Pause for inhale. Push through hand
not chest

D1 - Half Kneeling Row 1 20 e/s Complete these two exercises back to

back.
D2 - Half Kneeling Press 1 20 e/s

E - DB Press 3 12- 20

3 Rounds Complete these 3 exercises back to

F1 - Incline Frontal Raise 8 - 12 back. Take your rest at the end of the
F2 - Bicep Curl w Neck Turn 12 - 16 round. Complete 3 total rounds

F3 - Seated Shoulder Press 12 - 16 Bicep Curl: Don't tuck your chin too
much as you turn your neck
Week 3 - 8
Day 2 - Recovery Day
EXERCISE (video is linked) Sets Reps Notes

Do an extra set on your tighter side if

A - Supine Pec Stretch 1-2 3-5br e/s
required
If you struggle to roll left, do an
B - Upper Body Roll 2 5 rolls e/s extra set rolling that way

C - Alternate Arm Spirals 1 30-60 secs Move as slow as possible

If you prefer the split stance

D - Arm Swings
1 30-60 secs variation, do 30-60 seconds on
e/leg
Week 3 - 8
Day 3

EXERCISE (linked) Sets Reps Notes

BREATHING & MOBILITY

A - Hooklying 3 Reaches 2 6 br A set = 2 breaths in each reach

B - Screw Driver Cross Connect 2 6-12 e/s

C - Scap Pull 2 6-10 e/s

STRENGTH

E1 - Half Kneeling Row 1 20 e/s

Complete these two exercises back
1 20 e/s to back.
E2 - Half Kneeling Press

F - Single Arm Row 1-2 3-5br

OR
F - Alternating Row 3 8 - 10 e/s
3 Rounds
G1 - Rockback Tricep Extn.
Straight Arm 8 - 12 e/s Complete these 3 exercises back
G2 - Rockback Tricep Extn to back. Take your rest at the end
Bent Arm 8 - 12 e/s of the round. Complete 3 total
rounds
G3 - Seated Alternating
Pull down 30
 EXERCISE LIBRARY
All videos are hyperlinked
BREATHING & MOBILITY
Alternate Arm Spirals
Arm Spirals
Arm Swings
Closed Fist Push Up
Double Arm Down Dog
Double Arm Tea Cup
First Knuckle Push Up
Hooklying Breathing (3 Zone reaches)
Lat Hang
Pulling Scaps Apart
Rockback Alternate Breathing
Rock and Roll Cross Arm
Screwdriver Cross Connect
Screwdriver
Side Lying Breathing 3 Reaches
Single Arm Down Dog
Single Arm Tea Cup
Supine Pec Stretch
Upper Body Roll
Wall Hand Pogo

STRENGTH
Alternating Floor Press
Bent Over Alternating Row
Frontal Raise Seated
Half Kneeling Row
Half Kneeling Press
Incline Frontal Raise
KB Arm Bar
Kneeling Push Up to Rockback
Knee Push Up to Alternating Toe Touch
Med Ball Oscillation (upper limb)
Push Up to Down Dog
Push Up to Alternating Toe Touch
Rockback Tricep Extension (Bent Elbow)
EXERCISE LIBRARY
All videos are hyperlinked

STRENGTH Cont.
Rockback Tricep Extension (straight arm)
Single Arm Row
Single Arm Scap Pull
Seated Bicep Curl (neck turn)
Seated Shoulder Press
Seated Alternating Pull Down
Tricep Press (Decline)
Wall Push Up
Neck Exercises
Opening the Airway
Neck Relaxation Supine
Seated Neck Rotation
 Influences:
This program, and my thought process around
Upper Body rehab/training, has been influenced
by some great minds. Bits & pieces have been
taken & adapted from everywhere so it is very
difficult to mention everyone.
Furthermore, some sources may not agree with
my interpretation of how things should be done.
But this is my interpretation & the exercises &
cues are what i have found to be most valuable
to my clients and hopefully to you also.

If you are curious, then I would encourage you

to check out some of these great teachers:

In no particular order:

- Ido Portal
- Postural Restoration Institute
- Soisci Porchetta
- Bill Hartman
- Dave O Sullivan
- Fighting Monkey
- Gary Ward
- Eric Cressey
- Frans Bosch
- Moshe Feldenkrais
Additional DGR Resources
Have a look at all of our other programs
and packages on offer at our website:
www.davidgreyrehab.com/programs

If you are interested in 1:1 online

consultations, you can find more
information on our consultants right here

Don't forget to sign up for your free 2 day

trial to our
DGR INTERACTIVE
members platform
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