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.
BAM Motion Founder, Bobby Aldridge
After three decades of intense athletic
and physical training, having earned
a Bachelors degree in Exercise
and Sports Science, and advanced
certifications in Egoscues postural
alignment, sport specific methodology,
and biomechanics, I developed
BAM, the Bobby Aldridge Method.
BAMMotions 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:
[Link]
Table of Contents
Introduction ............................................................................
BAM Vest .................................................................................
BAM Strap Mobility ...............................................................
10
BAM Strap Stability ...............................................................
17
BAM Floor Excercises ...........................................................
24
BAM Ball Self Massage ..........................................................
31
BAM Assessment ...................................................................
38
Introduction
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 [Link] 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!
Bobbys 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
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
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
10
10
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. IYTWs: 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
17
BAM Strap Stability
BAM Strap Stability
Exercise Motion
Whats 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. 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
BAM Floor Exercises
Range of Motion (ROM)
Move Optimally
24
24
1.
Gazelle: Hurdler
2.
Chameleon: QLO Stretch
3.
Frog Legs
4.
Camel: Cats & Dogs
26
5.
Lion: Runners 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 Ts + Blocks
17. Turtle: 90s + 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
331
1
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!
Youve made it through all the exercises,
now its time to do the BAM Assessment and
see how far youve come!
Keep up the excellent work and keep
moving for your health!
BAM Assessment
BAM Assessment
Test: Retest To See Improvement
38
38
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.
Runners 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
41
9.
Hurdler Stretch:
L(+)
10. Rotational Plank- 3/3/3
V(-)
Pass (+) Fail (-) if Pain
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 [Link]/shop to reorder!
Notes:
43
BAMMotion 2014
