1 Hands-Free Stretching with Measurable Results Dynamic Stretching and Functional Movement Workbook
Caution: Always consult your physician before starting a new fitness program. Always check equipment for worn or damaged parts before each use and do not use if damaged. Start stretching program by warming-up muscles and massaging out knots with BamBalls. Be sure to do exercises properly and stay hydrated for best results. Always follow proper positioning as outlined in this guide.
3 BAM Motion Founder, Bobby Aldridge After three decades of intense athletic and physical training, having earned a Bachelor s degree in Exercise and Sports Science, and advanced certifications in Egoscue s postural alignment, sport specific methodology, and biomechanics, I developed BAM, the Bobby Aldridge Method. BAMMotion s patented products enables one to heal, strengthen, lengthen and function optimally with measurable, maintainable results. Change happens in an instant - BAM, just like that! Check out the website for additional resources and videos: www.bammotion.com
1 Table of Contents Introduction... 2 BAM Vest... 4 BAM Strap Mobility... 10 BAM Strap Stability... 17 BAM Floor Excercises... 24 BAM Ball Self Massage... 31 BAM Assessment... 38
Introduction 2 Welcome to BamMotion! This book was created to help you chart and appreciate your progress: by tracking your changing number as you improve, you will experience measurable results hands-free. This clear, productive program is as innovative as it is easy: breathe-easy; stretch-easy; repair-easy. Have fun, take note, and know that although you will need to recall your ever-changing BAM number, you are always much more than any finite number! Enjoy the BAM system infinite possibilities await Review videos at bammotion.com to learn how to use the equipment properly! Take the BAM Assessment starting on pg. 38, retest after a month to track progress Start your session with the BAM Balls to massage out any lingering knots Put on your vest (see online video) Move to the floor Place your foot in the attached foot rest (see online video) Adjust to your comfort level Note your number Lie down S-t-r-e-t-c-h as directed (see videos) As you progress, adjust your number down to continually improve Note new number for tomorrow Move on to the next exercise(s) Repeat the process as you move through your individual menu stretches End your session with the BAM Balls for myofascial release Breathe properly, in-hale through your nose, exhale out your mouth, ribcage down. Using the BAM system consistently, over time, WILL prevent injury, relieve pain, improve circulation, better mobility, increase flexibility, and heighten functionality. You WILL feel stronger, healthier, and happier! BAM, Just like that!
3 Bobby s products are transforming my body by making it stronger and more flexible. I can see measurable results and my fastball has more velocity. Zack Cohen High School Baseball Player
BAM Vest 4 BAM Vest Range of Motion (ROM) Movement is Medicine
1. Diaphragm Breathing (3-6 Breathes) Ribcage Down 2. Daddy Long Legs: Hamstring: (Static & PNF) 3. Rat: IT-Band 4. Baby Cub: Inner Thigh, Shoulder, Lat, Opposite Hip Flexor
5. Octopus: Upper Back, Shoulder, Low Back, Hamstring, IT-Band, Calf 6. Donkey: Figure 4 (Assisted, Unassisted) 7. Dead Beetle: Supine Splits 8. Bat: Supine L-Shape
9. Cockroach: Hip Cross-Over 10. Frog: Supine 11. Gorilla: Calf & Achilles (Opposite Knee Bent 45 ) 12. Happy Baby Pose
13. Cobra: Foot Circles Opposite Foot Straight Up 14. Penguin: Sitting L-Shape 15. Sitting: QLO Stretch 16. Bridging 1-Leg
9 After using BAM Vest and Strap Products for four months, I am absolutely amazed at my rejuvenation. My flexibility has dramatically increased, my posture has noticeably improved, and for the first time in many years I am pain free. Alan Marden Age 72, Tennis Teaching Professional
BAM Strap Mobility 10 BAM Strap Mobility Exercise Motion Measurable Results
1. Butterfly: Over and Back 2. Snake: C-Shape 3. Leopard: Lunge Position 4. Elk: Bent-Over: 3 x 20-40
5. Giraffe: Overhead Extension 6. USFT- Upper Spinal Floor Twist, with Arm Circles 7. Table-Top 8. Spider Monkey: Triceps + internal rotation
9. Dragon: Windmills: 1 x 20 10. Clams- hook to knee, different degrees, (90, 60, 45) 11. Windshield Wipers 12. IYTW s: Wall Slides
13. Roll-Overs (strap on feet, hands, or knees) 14. Sit on Feet: strap around ankles 15. Happy Baby Pose 16. Diaphragm Breathing 2 x 6
17. Hip Hinging 18. Sea Turtle: Figure 8 19. Shark Fin: Shoulder: Hold 10 seconds 20. Supine or Standing Foot Circles 20, 30, 40
16 Since retiring from the NFL, it is imperative that I combine flexibility and mobility with strength training. To that end, I use the BAM Essential backpack as part of my physical routine. As a result, I feel amazing and enjoy playing sports, pain- and injury-free, no matter how great the demand I put on my body. Natu Tuatagaloa Age 48, NFL Football Player
17 BAM Strap Stability BAM Strap Stability Exercise Motion What s Your Number?
1. Walkout: Push-Ups + Hang + Squat 2. Superman (strap on feet, strap on hands) 3. Push-Up: different hand positions (use numbers) 4. 1-arm side plank-hand rotations, presses
5. Russian Twist 6. Push-Up position scapular retraction 7. Sit-Ups: Hands / Knees / Elbows 8. Gopher: Side to Side 1-leg Squat
9. 1-leg dead-lift scapular stabilization/ Y-Overhead Ext 10. V-Up Position: Hands straight over head 11. Frog (Squat): (arms straight out) (arms overhead) 12. 1-Leg Piston Squat
13. Bridge: 2 or 1-leg with BamCoreBand or BamBigBall 14. ½ Get-Ups (elbow) (hand) (all the way up) 15. Lizard: Spiderman Push-Ups 16. Meercat: Berpee + Jump / Lunge / Squat
17. Warrior #1 arms up 18. Warrior #2 shoot arrow 19. Triangle 20. Gecko: Wall Squat
23 BAM Motion offers a structured professional and mobile stretching program unparalleled in the fitness industry. Give yourself the gift of BAM today to enjoy life more fully and be more competitive in any athletic endeavor. John Grund PGA Professional
BAM Floor Exercises 24 BAM Floor Exercises Range of Motion (ROM) Move Optimally
1. Gazelle: Hurdler 2. Chameleon: QLO Stretch 3. Frog Legs 4. Camel: Cats & Dogs
26 5. Lion: Runner s Stretch: Top, Seat, Floor 6. Downward Dog 7. Frog: Full Squat
8. Elephant: Kneeling Quad + Wall 9. Tiger: Plow + Full Plow + Kicks 10. Dolphin: Rotational Plank 11. Bear: Sumo Squat
12. Flying Gibbon: Center Split + Scissor Split 13. Squirrel: Split Feet Push-Up to Cobra 14. Panther: Supine Bridge + Full Bridge 15. Owl: sit on feet, toes under, toes flat
29 16. Koala: I Y T s + Blocks 17. Turtle: 90 s + Blocks 18. Pigeon Pose 19. Pigeon Pose
30 At over 60, BAM Motion has been transformational. I am healthier, happier, substantially more energy and can wear all my stilettos-thanks to BAM! Mary Poland Philanthropist
3131 BAM Ball Self Massage BAM Ball Self Massage What Enhances Performance Will Prevent & Heal Injury
1. Quads 2. Inner Thigh 3. IT-Band 4. Calves
5. Low Back 6. Psoas 7. Lat 8. Shoulders
9. Neck 10. Feet 11. Hip Flexor 12. Adductors
13. Shins 14. Hamstring 15. Glutes 16. T-Spine
36 17. Terri Minor 18. Chest 19. Traps
37 Congratulations! You ve made it through all the exercises, now it s time to do the BAM Assessment and see how far you ve come! Keep up the excellent work and keep moving for your health!
BAM Assessment 38 BAM Assessment Test: Retest To See Improvement
1. 90/90: Elbows Wrist Fingers Pass (+) Fail (-) if Pain 2. 1-Leg Bridge: 10 sec hold, slow down Pass (+) Fail (-) if Pain 3. USFT: Knees Shoulder Hand Pass (+) Fail (-) if Pain 4. Sitting Floor: Flat Back, Flex Quads, Flex Feet Pass (+) Fail (-) if Pain
5. Sit & Reach: Thumbs # Pass (+) Fail (-) if Pain 6. Overhead Squat: (+)(-) Arms OH / IF Pass (+) Fail (-) if Pain 7. Runner s Stretch: Top Seat Floor Pass (+) Fail (-) if Pain 8. Wall Quad: Hands on Floor Knee Wall Pass (+) Fail (-) if Pain
41 9. Hurdler Stretch: L(+) V(-) Pass (+) Fail (-) if Pain 10. Rotational Plank- 3/3/3 Pass (+) Fail (-) if Pain
42 Running out of space to record your number? Order another book to track your progress and measure your results on your journey towards pain-free flexibility, mobility, and freedom! Visit www.bammotion.com/shop to reorder! Notes:
BAMMotion 2014 43