BGB BOOT CAMP

Finding BGB 3
 SHOULDER RELEASE | MOBI LI TY

NECK EXTENSOR RELEASE (8 reps)

1. Place 2-3 fingers on the base of

your skull, Find Tender spots
2. Gently massage muscles up and
down / side to side tendon for 30-
60 seconds
3. Apply steady pressure to any
spots that are SUPER sensitive

CHIN SLIDES (8 reps)

1. BGB – Place One or Two fingers on chin – SIT TALL

2. Slowly PULL CHIN BACK- Use muscles in Back Of Neck –
Pause
3. Slowly SLIDE CHIN FORWARD - Pause

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JAW RELEASE (massage 30-60 sec)
1. Place 2-3 fingers on the
“chewing” muscle, Find
Tender spots
2. Gently massage muscle up
and down / side to side for 30-
60 seconds
3. Apply steady pressure to
any spots that are SUPER
sensitive

Scalene Release (5 reps with 3-5 second hold)

1. Place fingers just above outer clavicle (collar bone)

2. GENTLY Push fingers in and out away from neck
3. Slowly tip head AWAY from shoulder
4. With palm open, REACH down toward floor
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PEC RELEASE (massage 30-60 seconds)

1.BGB – Sit Tall – Place fingers

or Ball on Pectoral Muscle
2. Massage out fibers for 30-60
seconds with smooth strokes

PEC MOBILITY (8 repetitions)

1. BGB- Elbows in front of you with 90 degree elbow bend

2. BLADES Down – Tuck Chin – SLOWLY PULL ARMs BACK – use
shoulder blade to pull
3. Once Arms are apart- PULL ELBOWS DOWN- SQUEEZE LATS
4. Slowly PULL Arm BACK TO START – AVOID SHRUGGING

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SUBSCAPULARIS RELEASE (30-60 seconds massage)

1. BGB – Sit Tall- LEAN FORWARD

2. Place FINGERS IN ARMPIT
3. Slowly MASSAGE FRONT OF
SCAPULA

LAT MOBILITY (12 repetitions)

1. BGB- Sit Tall – ABS In- Arms out to side 90 DEGREE BEND
2. PULL BLADES DOWN- RELAX NECK
3. SLOWLY PULL ELBOWS DOWN AND IN TO SIDE
4. SQUEEZE FROM LAT – PAUSE
5. SLOWLY LIFT ARMS BACK UP TO START POSITION

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 ROTATOR CUFF STRENGTHENI NG
SHOULDER CIRCLES (8-10 REPS)

1. BGB- Sit Tall – ABS In- LIFT ARM UP straight in front of you
2. SLOWLY ROTATE ARM IN A CIRCLE
3. ** MAINTAIN MUSCLE CONTRACTION THROUGHOUT CIRCLE
4. Reverse Directions For Set #2

NO MONEY (8-10 REPS)

1. BGB- Sit Tall – ABS In- Arm At Side – Palms UP

2. BLADES DOWN – ROTATE UPPER ARM TO OUTSIDE – Pause
3. Slowly Return arms Back To Start

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DON’T SHOOT (8-10 REPS)

1. BGB- Sit Tall – ABS In- Bend Elbows – Lift Arms UP

2. BLADES DOWN – ROTATE UPPER ARM BACK
3. Pause – Slowly Lower Arms To Start
4. AVOID: SHOULDER SHRUGGING
EMPTY CANS (8-10 REPS)

1. BGB- Sit Tall – ABS In- Turn Palms BACK

2. BLADES DOWN – LIFT ARMS UP 10o- Lead with Pinky Finger
3. Pause – Slowly Lower Arms Back to Start
4. AVOID: SHOULDER SHRUGGING

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SCAPTIONS (8-10 REPS)

1. BGB- Sit Tall – ABS In- Turn Palms FORWARD

2. BLADES DOWN – LIFT ARMS UP In A Wide “V”
3. Lead with Thumbs – LIFT FROM SCAPULA
3. Pause – Slowly Lower Arms Back to Start
4. AVOID: SHOULDER SHRUGGING

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