BGB BOOT CAMP

BGB Activation 2
 HI P & SPI NE MOB I LI TY

SEATED ADDUCTOR RELEASE (30-45 SECOND RELEASE)

1. Sit on edge of chair-Legs

wider than shoulders
2. Lean back slightly- fingers at
Inguinal crease (groin)
3. MASSAGE DOWN ADDUCTOR

FROG ADDUCTOR STRETCH (30-45 SECOND RELEASE)

1. Sit on edge of chair – Legs wider than
shoulders- Feet turned out
2. Pull abs in – Lean forward- Elbows
on inside of thighs
3. GENTLY PUSH OUT ON INNER
THIGH – HOLD STRETCH
4. You can either hold stretch or do
multiple 5-10 sec stretch reps

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BAND HIP ABDUCTIONS(6-10 reps)

1. Place band under legs- Cross handles on top of your legs- BGB
2. Pull bands out (1/2 no money)- Press Balls Of Big Toe into Floor
3. SLOWLY PUSH OUT ON BANDS- AVOID ROLLING FEE OUT-HOLD
4. RETURN LEGS BACK TO CENTER- COTNROL FROM GLUTES

TFL RELEASE (30-60 sec massage)

1. Place ball on “FRONT

POCKET”
2. Roll to side
3. Keep ball on that “FRONT
POCKET” spot
4. Allow body to relax into
release

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FIGURE 4 STRETCH (30-60 sec massage)

1. Bend knee
2. Place ankle on opposite
thigh
Version 1: Let ankle/ leg
fall to side- control how
far legs fall
Version 2: Reach thorough
– wrap hands around
lower leg – pull back

SI CIRCLES (5- 10 REPS EACH WAY)

1. Place strap under knees - ABS down

2. Pull knees back until you feel your low back on floor
3. SLOWLY ROTATE Legs In A Circle
4. KEEP LOW BACK IN CONTACT WITH TABLE/FLOOR

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QL RELEASE (30-60 seconds per tender spot)

1. Place ball on lower back

on side of spine
2. Roll on back
3. Allow body to relax into
the release

PELVIC TILTS (5-10 REPS- 2-3 SEC HOLD)

1. Lie on back- ABS IN
2. Pelvic Floor UP – Think of
stopping urine flow (kegal)
3. Relax neck & shoulders
4. SLOWLY TIP HIP TOWARD
RIBS
5. You should feel low back
press into table/floor
6. USE YOUR OBLIQUES TO
CREATE MOVEMENT
7. HOLD TILT 3-5 SECONDS
8. Return to start position

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SI ROLLS (5- 10 REPS EACH WAY)

1. Place top leg on roller / platform

2. Bottom Arm out in front- Bottom leg straight
3. Place hand behind head – PULL ABS IN
4. SLOWLY ROTATE BODY AWAY FROM FLOOR
5. PAUSE WHEN BODY SAYS STOP – Return to Start

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 DEEP CORE STRENGTHENI NG
BACK EXTENSIONS (8-10 REPS)

1. Arms at side – Thumb side of hand touching floor

2. Relax shoulders – SQUEEZE BUTT & PULL ABS UP
3. Touch tip of nose to floor
4. LIFT UPPER BODY OFF THE FLOOR SLOWLY
5. AS YOU LIFT- PUSH FORWARD THROUGH TOP OF HEAD
6. Slowly lower body back to start
HAND UNWEIGHTING (5-10 REPS PER HAND)

1. Quadruped position – Hands UNDER SHOULDERS

2. PULL ABS UP – APPLE CHIN- PUSH AWAY FROM FLOOR
3. SLOWLY PUSH INTO LEFT HAND
4. SLOWLY UNWEIGHT RIGHT HAND TO FINGERTIPS-PAUSE
5. Bring hand back down- SHIFT WEIGHT INTO RIGHT HAND
6. SLOWLY UNWEIGHT LEFT HAND TO FINGERTIPS

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BACK POCKET TOUCHES (5-10 REPS PER DIRECTION)

1. Quadruped position – Hands UNDER SHOULDERS

2. PULL ABS UP – APPLE CHIN- PUSH AWAY FROM FLOOR
3. SLOWLY PUSH INTO LEFT HAND – ABS IN
4. SLOWLY REACH RIGHT HAND TO BACK POCKET -PAUSE
5. Bring hand back down- SHIFT WEIGHT INTO RIGHT HAND
6. SLOWLY REACH LEFT HAND TO BACK POCKET - PAUSE

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