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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 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
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
Descending Stix Single Foot
Descending Stix Single Foot
Body Area
Starting Posture
Using the Stix as a balance aid, balance on one foot. Holding Stix at a comfortable level.
Action
While maintaining balance on one foot, only use the Stix for balance as necessary. Continue to press down with your foot into the board for additional gluteus medius recruitment. (Progression: add marching or toe taps to the side or rear) As they progress and need less balance aid, progressively reduce Stix resistance, Heavy to X-Lite.
Stix Type
Heavy
Heavy
External to Internal Leg Sweep with Press (with Slider)
External to Internal Leg Sweep with Press (with Slider)
Body Area
Adductors, Core & Abs, Biceps, Chest
Starting Posture
Standing facing left Stix, body turned 45°. With left hand only, grasp Stix at position 2. Left foot is on felt slider.
Action
Keeping left knee straight, extend left leg back toward the right rear corner of the board while bending right knee, externally rotating hips. Stix will pull back slightly. Do NOT use Stix to help pull back up. Driving through right leg, bring left leg back toward the starting position, sweeping the left foot across in front of the right, ending with hips in an internally rotated position, pressing Stix forward with left arm. Keep core engaged throughout.
Stix Type
Medium
Lite
Forward Facing Kneeling Triceps Press Down
Forward Facing Kneeling Triceps Press Down
Body Area
Triceps, Chest
Starting Posture
Kneeling on one knee, hands in position 1.
Action
Keep elbows in by sides and extend elbows until arms are fully extended.
Stix Type
Heavy
Medium
Gluteal Pivot
Gluteal Pivot
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Action
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stix Type
Lite
X-Lite