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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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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.
Check out the website for additional resources and videos:
www.bammotion.com
Change happens in an instant
- BAM, just like that!
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Introduction
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BAM Vest
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BAM Strap Mobility
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BAM Strap Stability
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BAM Floor Excercises
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BAM Ball Self Massage
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BAM Assessment
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Table of Contents
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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.
Introduction 2
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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
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
5. Octopus: Upper Back, Shoulder, Low Back, Hamstring, IT-Band, Calf
6. Donkey: Figure 4 (Assisted, Unassisted)
7. Dead Beetle: Supine Splits
9. Cockroach: Hip Cross-Over
10. Frog: Supine
11. Gorilla: Calf & Achilles (Opposite Knee Bent 45°)
13. Cobra: Foot Circles – Opposite Foot Straight Up
14. Penguin: Sitting L-Shape
15. Sitting: QLO Stretch
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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
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Measurable Results
BAM Strap Mobility 10
BAM Strap Mobility
1. Butterfly: Over and Back
2. Snake: C-Shape
3. Leopard: Lunge Position
5. Giraffe: Overhead Extension
6. USFT- Upper Spinal Floor Twist, with Arm Circles
7. Table-Top
9. Dragon: Windmills: 1 x 20
10. Clams- hook to knee, different degrees, (90, 60, 45)
11. Windshield Wipers
13. Roll-Overs (strap on feet, hands, or knees)
14. Sit on Feet: strap around ankles
15. Happy Baby Pose
17. Hip Hinging
18. Sea Turtle: Figure 8
19. Shark Fin: Shoulder: Hold 10 seconds
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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
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17 BAM Strap Stability
What’s Your Number?
BAM Strap Stability
1. Walkout: Push-Ups + Hang + Squat
2. Superman (strap on feet, strap on hands)
3. Push-Up: different hand positions (use numbers)
5. Russian Twist
6. Push-Up position scapular retraction
7. Sit-Ups: Hands / Knees / Elbows
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)
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
17. Warrior #1 arms up
18. Warrior #2 shoot arrow
19. Triangle
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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
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BAM Floor Exercises 24
Move Optimally
BAM Floor Exercises
1. Gazelle: Hurdler
2. Chameleon: QLO Stretch
3. Frog Legs
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
12. Flying Gibbon: Center Split + Scissor Split
13. Squirrel: Split Feet Push-Up to Cobra
14. Panther: Supine Bridge + Full Bridge
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
3131 BAM Ball Self Massage
What Enhances Performance Will Prevent & Heal Injury
1. Quads
2. Inner Thigh
3. IT-Band
5. Low Back
6. Psoas
7. Lat
9. Neck
10. Feet
11. Hip Flexor
13. Shins
14. Hamstring
15. Glutes
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!
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BAM Assessment 38
Test: Retest To See Improvement
1. 90/90: Elbows Wrist Fingers
2. 1-Leg Bridge: 10 sec hold, slow down
3. USFT: Knees Shoulder Hand
4. Sitting Floor: Flat Back, Flex Quads, Flex Feet
Pass (+) Fail (-) if Pain
Pass (+) Fail (-) if Pain
Pass (+) Fail (-) if Pain
5. Sit & Reach: Thumbs #
6. Overhead Squat: (+)(-) Arms OH / IF
7. Runner’s Stretch: Top Seat Floor
8. Wall Quad: Hands on Floor Knee Wall
Pass (+) Fail (-) if Pain
Pass (+) Fail (-) if Pain
Pass (+) Fail (-) if Pain
9. Hurdler Stretch: L(+) V(-)
10. Rotational Plank- 3/3/3
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!
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