Dynamic Stretching

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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.

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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

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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 ...................................................................

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Introduction

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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!

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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

BAM Vest

Range of Motion (ROM) Movement is Medicine

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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

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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

BAM Strap Mobility Exercise Motion Measurable Results

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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

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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

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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

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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

BAM Floor Exercises Range of Motion (ROM) Move Optimally

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1.

Gazelle: Hurdler

2.

Chameleon: QLO Stretch

3.

Frog Legs

4.

Camel: Cats & Dogs

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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

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16. Koala: I Y T’s + Blocks

17. Turtle: 90’s + Blocks

18. Pigeon Pose

19. Pigeon Pose

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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

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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

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17. Terri Minor

18. Chest

19. Traps

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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

BAM Assessment Test: Retest To See Improvement

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1.

90/90: Elbows

Wrist

Fingers

2.

1-Leg Bridge: 10 sec hold, slow down

Pass (+) Fail (-) if Pain

3.

USFT: Knees

Pass (+) Fail (-) if Pain

4.

Sitting Floor: Flat Back, Flex Quads, Flex Feet

Shoulder

Hand

Pass (+) Fail (-) if Pain

Pass (+) Fail (-) if Pain

5.

Sit & Reach: Thumbs #

6.

Overhead Squat: (+)(-)

7.

Runner’s Stretch: Top

8.

Wall Quad: Hands on Floor

Pass (+) Fail (-) if Pain

Arms OH / IF

Seat

Floor

Knee

Pass (+) Fail (-) if Pain

Pass (+) Fail (-) if Pain

Wall

Pass (+) Fail (-) if Pain

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9.

Hurdler Stretch:

L(+)

10. Rotational Plank- 3/3/3

V(-)

Pass (+) Fail (-) if Pain

Pass (+) Fail (-) if Pain

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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:

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© BAMMotion 2014