find the perfect exercise quickly by filtering or searching below
3D Hip Shift Arm Drive
3D Hip Shift Arm Drive
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on left leg with knee soft, stay tall. Line up with planted foot centered at #2 on board.
Action
1. With both hands on Stix drive hands forward while at the same time shift hips backward. 2. Release left hand, drive right hand across body while shifting hips backward. 3. Switch hands, drive left hand across body while shifting hips backward.
Stix Type
X-Lite
X-Lite
Archer Row With External Rotation & Squat
Archer Row With External Rotation & Squat
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Starting Posture
Stand feet parallel (12 o’clock) facing the Stix, right hand at position 1.
Action
With right leg, take a step back (right foot to 4 o’clock), externally rotating from the hip to end in a 45° squat, while simultaneously rowing the handle in toward the chest. Make sure to keep spine stable; there should be no rotation between pubic bone and sternum. Complete by returning to a standing position.
Stix Type
Medium
Lite
Assisted Pistol Squat (Advanced)
Assisted Pistol Squat (Advanced)
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand with left foot off the ground extended in front of you, right knee soft, core engaged. Feet at #4, both hands at position 1. Pull Stix back so elbows are slightly bent at the start position.
Action
Using the Stix as a counterbalance, lower into a one legged (“pistol”) squat (left leg stays extended in front of body), pulling on the Stix; elbows can bend to about 45°. Keep spine neutral, weight on right heel. Only go as deep as is comfortable; return to the starting position.
Stix Type
Heavy
Medium
Assisted Split Squat
Assisted Split Squat
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand right foot in front, left foot behind. Rear foot can be positioned off the board.
Action
Grab Stix firmly in each hand. Squat down to a 90° bend in each knee, using the Stix for support. Weight should be on the heel of the right leg, driving heel down into the board with each rep. (Repeat on opposite leg). Please note that user must have adequate grip strength to perform this exercise. (Regression: For users with lower grip strength, Stix in B3, facing away from Arcs, hands gripping downward onto Stix, use Stix for upward support.)
Stix Type
Medium
Lite
Assisted Squats
Assisted Squats
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand feet parallel, knees soft, core engaged, and hands at position 1.
Action
Pull Stix slightly back at the start position. Using the Stix as a counterbalance, sit back into a squat. Keep spine neutral, weight on heels.
Stix Type
Heavy
Medium
Bent Over Row
Bent Over Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Hinging forward from the hips, keeping back straight, hands at position 2.
Action
While keeping torso still, row handles toward chest, driving elbows back and squeezing scapulae together. (Progression: C2 adding scapular stability)
Stix Type
Medium
Lite
Calf Stretch
Calf Stretch
Body Area
Calves
Starting Posture
Standing with toes on the back of the board and heels off, use the Stix as balance aid.
Action
Allow heels to relax back off of the board. Heels should touch the ground. Lean forward slightly to increase intensity. Hold 15-30 seconds.
Stix Type
Heavy
Medium
Clock Touchdowns
Clock Touchdowns
Body Area
Glutes
Starting Posture
Standing tall on right leg, extend left leg slightly in front of body, hands at position 2
Action
Bend the left knee into a slight lunge/squat while reaching the right foot forward and down to touch at 12 o’clock, then return right foot to the initial position. Touch right foot down at 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00, returning to initial position between each new position. Alternate - touch left foot down at 12:00, 11:00, 10:00, 9:00, 8:00, 7:00, and 6:00, again returning to initial position between each.(Progression: Perform with offset resistance on Stix)
Stix Type
Medium
Lite
Curl
Curl
Body Area
Core & Abs, Biceps, Chest
Starting Posture
Grab Stix with hands furthest away from the arcs, core engaged.
Action
Curl toward chest, maintaining an erect posture throughout the movement. Do not lean to side. You can rest free hand on hip for stability.
Stix Type
Medium
Lite
Deadlift
Deadlift
Body Area
Glutes, Shoulders, Upper Back, Hamstrings, Calves
Starting Posture
Bend forward, hinging at the hips, back flat, knees bent.
Action
Extend hips and stand upright, keeping back flat. Keep weight in heels, hips shifting backwards during descent, driving forward through the lift.
Stix Type
Medium
Lite