David Grey – DGR Interactive

Description of DGR Interactive

World Class Biomechanics Education

World class biomechanics education delivered weekly

Gain massive clarity on the complex movement models currently ruling the health and fitness industry

Transform your client results in just 10 mins per week

Gain the confidence to stand out in a crowded industry

• Join the network
  Join hundreds of other members learning about movement, gait, breathing, biomechanics, plyometrics, rehab and pain.
• Learn, Apply, Grow
  Learn how to get world class results with your clients so you can build a successful & thriving business
• Clear, Concise & Practical Info
  If you have just 15 minutes a week, David will teach you everything he knows!

What You’ll Learn In DGR Interactive?

DGR Interactive Intro

• Introduction Video!

Table of Contents

• Table of Contents (updated 21st Sept 22)

Recent Uploads

• Gait Analysis – Viewing Running in the Frontal Plane
• Improving Shoulder Internal Rotation
• Return to Play Progression for Multi-Directional Athletes by Peter Wright
• Coaching Pronation & Opening the Chest with a “Swayback Posture”
• Coaching Wall Acceleration Drills (How Not To)

Guest Presentations

• Greg Hawthorne: Archetypes & Configurations
• Tim Riley: Practical Look at Training the Quads and Delaying Knee Extension
• Graeme Morriss: Curvilinear Running in Team Sports
• Graeme Morriss on High Speed Running and Sprinting for Field Sports
• Lee Taft on his 180 Series
• Matt McInnes Watson: Plyometrics for Return to Play
• Jake Tuura – Patellar Tendinopathy Rehab
• Aleena Kanner on common asymmetrical findings in humans
• Harry Simington on Training the Hip Lock
• Return to Play Progression for Multi-Directional Athletes by Peter Wright
• Coordination for Athleticism and Longevity by Soisci Porchetta

QUIZ

• Quiz

Hips & Pelvis

• Theory – Hip Internal Rotation (Part 1)
• Theory – Hip Internal Rotation (Part 2) – Pelvis on Femur
• Practical – Pelvis 101 (28mins)
• Coaching Cross-Connects
• Theory – Hookling vs 90/90 (What’s The Difference?)
• Practical – No More Tight Glute (Open up your tight hip) (14mins)
• Practical – Squat Basics (Learn to Stack)
• Practical – Glute Pump- Lesson 1 (17 mins)
• Practical – Tight Hips The Day After Training Class (17 mins)
• Practical – Kneeling Glute Bridge (5mins)
• Theory – Asymmetries Explained – Right Pelvic Rotation/Orientation
• Coaching the 90/90 Hip Shift (For a Right Pelvic Orientation)
• Harry Simington on Training the Hip Lock
• Pelvic Asymmetry Entering Stance
• Copy of Identifying the ways your clients are avoiding loading into internal rotation

Hinge

• Theory – Hinging 101
• Practical – Hip Hinge Class (24mins)
• Hinging Differences – Wide Vs Narrow ISA’s
• Staggered Stance Hinge – David coaches Sev (4 mins)
• David & Alice Discuss Single vs Double Leg Hinging & Cueing For Clients (4 mins)
• Muscle Slack & Deadlifting (Q&A wit Felix)
• The Kickstand Hinge, Over Rotation & Adding Load

Assessments

• Toe Touch Assessment
• Squat Assessment
• Side Bend Assessment
• Toe Touch to Squat Assessment
• Hip Int. & Ext. Rotation Assessment
• Knee Flexion, Hip Flexion, Straight Leg Raise Assessment
• Subjective Assessment – Key Info To Get From Your Client

Foundational Classes

• NOTES
• HIP HINGE 101 (3 exercises)
• Pelvis 101 (28 mins)
• Breathing, Core & Posture Class (19 mins)
• Squat Basics (Learn to Stack)

Squat

• Example Squat Workout For A Narrow ISA
• What to do if your client is falling back in a squat?

Plyometrics

• The Biomechanics of Hopping ( Early, Mid, Late Stance + Max Propulsion)
• Yielding Vs Stiff Plyos
• Plyometrics: Using Asymmetrical Landings to Bridge the Gap
• Theory – Which Side Is The Achilles Injury On? (Mini Case Study)
• Matt McInnes Watson: Plyometrics for Return to Play
• Cleaning Up Your Pogo Jumps
• Plyometrics – Progressing and Regressing the Landing
• Plyometrics: Hands on your hips, or not?

Running, Sprinting & COD

• Change of Direction: Co-Contractions & Freezing Degrees of Freedom
• Curved Running (9mins)
• Acceleration Mechanics: Shin Drop, Dorsiflexion & Foot Contacts
• Timing of Flexions in Sprinting (Recovery & Retraction)
• Lee Taft on his 180 Series (warm up)
• Graeme Morriss on High Speed Running and Sprinting for Field Sports
• Asymmetry, Centre of Mass and Hip Lock in Sprinting
• The Glute Max, IT Band & Energy Transfer

Gait

• Alternation of Hips in Gait. 1 Hip forward should = 1 Hip Back (but it often doesn’t)
• Gait Specific Movements – Rob’s Question
• External Rotation = Yielding, Internal Rotation = Overcoming

Foot & Ankle

• Theory – 3 Phases of Gait (Foot & Tibia Movement) (8mins)
• Theory- Orientation vs Relative Motion at the Feet (mini case study)
• Practical Class – Pronation (16mins)
• Supination Mechanics – The Most Basic (And Maybe Most Important Place) To Begin Training Supination
• Practical Class – Ankle Mobility (Dorsiflexion) (9mins)
• Practical Class – Hands on Work for the Forefoot (Bunion Case Study)
• Theory – What’s happening at this foot? (Plantar Fasciitis Case Study) (mini case study)
• Theory – Foot & Sensory References (using a sock to assist pronation / supination) (13 mins)
• Practical Class – SINGLE LEG STANCE – finding heel / midfoot (8mins)
• Pronation with Rotation – Timing, Wedging, & Manual Assistance
• David Coaching A Client Through Pronation With Rotation Exercise
• Supination & The Windlass Mechanism
• What is the Transverse Arch? And why is it important?
• Theory – Heel Roundness & Achilles Issues (9 mins)
• Theory – Big Toe Dorsiflexion + 2 Case Studies (Lacking pronation vs Lacking supination)
• Forefoot Mechanics – Hopping & Training Your Coaches Eye
• Ankle Injuries and Lacking Stability: David & Alice Quick Explanation Why
• Early/mid stage strategies for restoring movement and co-contractions post ankle injury
• Changing Foot Position To Speed Up Or Slow Down Pronation
• 4 key ways to teach a flat foot to supinate (part 1)
• 4 Key ways to teach a flat foot to supinate (part 2 – Knee Extension)
• Supination (part 3) – Centre of Mass
• Teaching a Flat Foot to Supinate (part 4) (Big Toe Extension)

Knee

• Squat Basics (Learn to Stack)
• Knee Rehab: Single-Leg Counter-Movement Jumps
• Knee Flexion & Tibial Rotation (18mins)
• Single Leg Stance intro (2mins)
• SINGLE LEG STANCE – Slouch Squat (4mins)
• Tim Riley: Practical Look at Training the Quads and Delaying Knee Extension
• Jake Tuura – Patellar Tendinopathy Rehab
• Three Quick Ways to Improve Knee Flexion
• Addressing common strength deficits to actively improve knee flexion (and knee pain) (20 mins)
• Teaching Shin Drop for a client who doesn’t want to bend their knee.

Spine & Ribcage

• Theory – Reaching 101 (Sagittal, Frontal & Transverse Planes) (12 mins)
• Theory – Breathing, Pump Handle & Causing More Compression
• Practical – 10 MIN ARM SWING!
• Practical – Breathing, Core & Posture Class (19 mins)
• Practical – Relax Your Back (9 mins)
• Practical – Supine Breathing for Ribs & Core (3mins)
• Practical – All Fours Breathing for Ribs & Core (4mins)
• Practical – Supine Breathing with Reach/Protraction (4 mins)
• Practical – 90/90 Breathing w/ Right Arm Overhead (9mins)
• Practical – Ribcage Rotation Class (Upper Body Scissor Slides) (13mins)
• Q&A – Reaching & Side Abs (16 mins)
• Theory: Mechanics Of Sidelying Breathing (10 mins)
• Theory: Getting The Scaps “High & Wide” (20 mins)
• Theory: Pre-Session Breathing Work (Restore ER w/2 Exercises) (21 mins)
• Theory: Spotting posterior compression and an exercise to promote expansion (14 mins)
• Anterior (Chest) Expansion Exercise Example & Explanation
• Breathing Drills for Improving Anterior Expansion

Neck & Jaw

• Practical – Neckflix & Chill (26mins)
• Practical – Mobilising the Jaw & Neck with Chris
• Feeding Movement From Pelvis To Jaw (David Coaches Cogs)

Coaching Tips, Communication & Buy-In

• Q&A – Breath Work – Building Buy In (5 Ways)
• How to Attract, Assess & Successfully Treat Online Clients
• Using Your Tone of Voice, Position and Your Clients Peripheral Vision When Coaching

Youth Athletic Development

• Youth Athletic Development
• Mobility
• Stability and Strength
• Foundational Movements
• Dynamic Movement

Pre Recorded Classes with Chris

• September 7 Recording – Move your Pelvis
• September 17th – Air into the Ribs
• September 21 Recording – Ribs/Core/Hamstrings
• September 28 Recording – “Intermediate/advanced” Breathing/Core
• 3 exercises to improve knee flexion (live class)
• KNEE FLEXION LIVE CLASS #2
• THURSDAY OCT 27 ZOOM LINK (FOOT MOBILITY & STRENGTH)
• Foot Strength & Mobility (oct27)
• POGOS (and stacking) – Nov 3rd
• CLOSE LEFT RIBS (& OPEN RIGHT) , GET SOME SPACE IN THE BACK & ROTATE PELVIS TO LEFT
• HIP LOCK CLASS (NOV17)
• STACKING AND HINGING (NOV 24)
• STACKING + HINGING PART 2 (DECEMBER 1)
• CROSS CONNECTS DEC 8
• GET TIGHT (CORE WORKOUT 25 MINS)
• SINGLE LEG WORKOUT (22 DEC)
• GET LOOSE (25 MINS)
• 5 BREATHING EXERCISES (SEE VIDEO NOTES)
• Push Your Butt Back (Hinge/Open Back of Hip)
• BUTTERY HIPS AND ROCK SOLID CORE (40 MINS)
• SENSE & SENSATION (26 JAN)
• BUILD A BUTT WORKSHOP (GLUTE CLASS) FEB 2ND
• BUILD A BUTT VERSION 2.O (FEB 9TH)
• MOVE YOUR RIBCAGE (FEB 16TH)
• REACHING – RIBS & SCAPS (FEB 23RD)
• FOOT PRESSURE CLASS (MARCH 10)
• HIP MOBILITY CLASS (MARCH 23)
• MOBILE TORSO (RIBS)
• WALL CLASS (APRIL 20)
• FINDING + USING SITBONES (MAY 4)
• MOBILITY FOR THE IMMOBILE (ELDERLY) (18 MAY)
• DELAYING KNEE EXTENSION (JUNE 1ST)
• TORSO MOBILITY (15 June) Reaching, Twisting, Swinging, expanding & compressing!
• BREATHING (FORCEFUL) FOR CORE/POSTURE/STACK – HARD WORK (13 JULY)
• STIFF/SORE LOW BACK CLASS (GOOD FOR EVERYONE) JULY 27
• BONUS ISOMETRIC WORKOUT (HARD) (RECORDED JULY13)

Live Classes Archive

• Squat Basics (Live Class With David)
• Live Class Recording W David – August 28th – Hips & Pelvis
• Live Class Recording – Sep 1st – Supine Breathing and Leg Complex
• Live Class Recording – Wednesday September 8th – Rockback breathing variations, 90/90 hamstrings & hip shifts & Seated Breathing /Core
• Live Class Recording – Saturday September 11th – INHALE into back, EXHALE for the CORE + Combination of rotation exercises
• Live Class Recording – Wednesday September 15th – CORE workout + fried legs.
• Live Class Recording – Saturday September 18th – Reaching + Split squat combos!
• Live Class Recording – Wednesday September 22nd – Breathing/Length/Rotation/Foot Pressure
• Live Class Recording – Sat September 25th – Rock an rolls, arm swings, rotation, glutes + QandA
• Live Class Recording – Wed Sep 29 – Move the ribs, the hips, the feet – and link it all together
• Live Class Recording – Saturday October 2nd – Warmup and “strength” session
• Live Call with David -October 5th- Upper Body
• Live Recording 06/10 -Warmups, adductors & himges! (chair/bench/stool required/!!)
• Live Recording 09/10 – HINGING, IAP, GLUTES
• Live Recording 13/10 – Sensing the back ribs, single leg stance/hip locks and nasty glute series
• Live Recording 17/10 – Swings, Spirals, Left/Right Core, Single leg Stance + Side Glutes!
• Live Recording 20/10 – Adductors, Glute Med, and Lateral Shifting
• Live Recording 23/10 – CORE SUPERSETS!
• Live Recording 27/10 – Teacups,Pushups,Hamstring/Calves and Seated Core/Posture
• Live Recording 30/10 – Halfs/Opposites – Giving/Taking + Single Leg Squats/Hinges
• Live Recording 4/11 – Core, Ribs, Hams, Glutes, Sitbones (POSTURE)
• Live Recording 06/11 – Deadbug/wall stride & Glute Bridge/Hamstring-Calf isometric SUPERSETS
• Live Recording 10/11 – Hand and Foot Pressure, wall pushup, hamstrings!!
• Live Recording 17/11 – Single Leg Warm up, Hip Shifting + HAMS/CORE/GLUTES
• Live Recording 13/11 – Arm Spirals, Delaying the elbow and shoulder. Core/Breath Series in Chair.
• Live Recording 20/11 – DO THIS CLASS TO FEEL GREAT
• Live Recording – 24/11 – The stuffy nose sessions
• Live Recording – 27/11 Intermediate/Advanced breathing + hinging.
• Live Recording 1/12 – Rotate the pelvis, Rotate the ribs, Hinge from the hips + core/breathing
• Live Recording 4/12 – MOVE THE RIBS/ROTATION
• Live Recording 8/12 LEG DAY
• Live Recording 10/12 – Gentle/Relaxed breathing + Hamstrings
• Live Recording 16/12 – Sidelying Breathing, Bouncing +Hinge From Knees
• Live Recording 22/12 – LENGTH and STRENGTH
• Live Recording 5/01 – First Class of 2022! Basics!
• Live Recording 29/12 ALTERNATION – OPPOSITES
• Live Recording 8/01 – Breathing, Core, Back RIbs! Hip Extension b4 Knee
• Live Recording – 12/01 – ROTATE PELVIS. GLUTES + ADDUCTORS
• Live Recording – 15/01 – Rotate the Ribs!
• Live Recording 19/01 – Knee bending, pronation/supination. Breathing. Hamstrings
• Live Recording 22/01 – Shin Angles, Moving the heel, split squats and hamstrings!
• Live Recording 29/01 – NECK/JAW Warmup, Arm spirals, Rotation + LOW REACHES
• Live Recording 04/02 – SINGLE LEG SESSION, hip extension b4 back/knee, tibial rotation
• Live Recording 26/01 – Hip HINGE + stack
• Live Recording 05/02 – Sidelying Breathing, Side Planks, HIP EXTENSION
• Live Recording 09/02 – NECK + JAW / ADDUCTORS + Split Squats
• Live Recording 12/02 – REACHING + HIP EXTENSION 101.
• Live Recording 16/02 – Full Body Tune Up
• Live Recording 23/02 – Breathing/Core, Glute Max/Med, Hamstrings/Calves
• Wednesday March 2nd – Rockback Variations, Hip ADduction (getting INTO your leg) + Hip ABduction (getting AWAY from a leg)
• Saturday March 5th – Long/Strong torso + hamstrings!
• Sunday March 9th – Supine Breathing Basics + Split Stance & Hamstrings
• Saturday March 12 – Live Recording, 5 exercises! Focused workout
• Wednesday March 16 – Live Class
• 19 march live class – RIBS/PELVIS, FEET
• March 23 live Class – 50/50 exercises, weight shifting and foot pressures
• March 26 Live Class – One of my fav classes to teach, heels & midfoot. Adductors and Glutes. On an Off.
• MARCH 30 LIVE CLASS
• Wednesday 6th April – Hinging, Pronation & Supination
• April 9th Recording – All about the hinge
• April 13 Recording (Coach Chris Birthday class {no cake})
• April 16 Recording – Easy Class (feel good after)
• April 20 Recording – Trunk Discipline
• April 23 Recording – “walking well is doing most other things well” + A few breathing bits
• April 27 Recording – Hinging 101 – neutral spine and glutes
• April 30 Recording – Homework! Trunk Discipline and Hinging!
• May 4th recording – Trunk Discipline Continued!
• May 7th Recording – Single Leg Hinge – Lengthen & Load the glute
• May 11th Recording – Hinging Continued (try may 7th class first!)
• May 14 Recording – One More Hinging Class!
• May 18 Recording – Reaching, get the ribs moving
• May 21 Recording – Reaching, All fours Plank – LENGTH & STRENGTH
• May 25 Recording – Core & Glutes
• May 28 Recording – Mixed Class – enjoy!
• June 1st Recording – Sidelying bits, hip extension
• June 5th Recording – ROTATION
• June 8th Recording – 2 light dumbells required!
• June 11 Recording – Long and Strong
• June 15 Recording : Breathing 101 / shoulder blades & massive arms!!
• June 22 Recording : Scissor slides, rib/shoulder blade glides
• June 29 Recording : Return of the Hinge
• Saturday July 2 ZOOM LINK
• July 2 Recording – Reaching & Hinging
• July 6 Recording – Hio Extension b4 Knee/Back & Relaxing Neck/Rib/Pelvis COGS
• July 9 Recording – Just what the Dr ordered..
• july 23 – STACKING AND HIP HINGE PRACTICAL CLASS
• July 28 recording- Pronate your foot, single and double leg hinging + upper body dumbells
• July 31 Recording – Hinging & twisting
• August 3 Recording – BUILDING BRUTALLY STRONG HAMSTRINGS
• August 6 Recording – Hamstrings, Glute (max/Med) – CHALLENGING CLASS
• August 10 Recording – Move the Ribs/Train the Core (Long and strong)/More Hamstrings
• AUGUST 13 RECORDING – 2 small dumbells required, get the ribs moving + calf and hamstring!
• August 17 recording – Stacked ribs and pelvis & hinging
• August 20 Recording – Weight Shifting + Upper Body Workout (Chair and 2x Dumbells)
• August 20 Recording – Weight Shifting + Upper Body Workout (Chair and 2x Dumbells)
• August 25 Recording BREATHING “CONSULTATION” (for you or your clients)
• August 31 recording – neck and collarbones, foot pressure and hinging

CO2 Tolerance & Breath Hold Training

• The Importance of Carbon Dioxide
• Nasal VS Mouth Breathing
• How to Improve Our CO2 Tolerance
• Benefits Associated with Improving Our CO2 Tolerance + Heart Rate Variability (HRV)
• Functional Breathing Tips & Tricks
• Carbon Dioxide Sensitivity Test (Start Here)
• Small Breath Holds – Warmup/Introduction
• Small Breath Holds – Walking
• MAXIMUM Breath Holds – Walkin

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