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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
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
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
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 Drive
Forward Drive
Body Area
Glutes, Core & Abs, Triceps, Quads, Hamstrings, Calves, Chest
Starting Posture
Stand with Stix close to shoulders, hands at positions 2-3. Walk feet back until body forms a 45° angle, reaching one leg back slightly, weight on balls of feet.
Action
Using glute of forward leg, drive opposite knee up and forward, staying on ball of forward foot. Feeling should be that of driving the body forward in space. Keep elbows bent and Stix close to your shoulders. Stay tall on the forward foot (activates the Glute Med.)
Stix Type
Heavy
Medium
Forward Drive (Bent Elbow)
Forward Drive (Bent Elbow)
Category
Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core & Abs, Quads, Hamstrings, Calves
Starting Posture
Stand with Stix close to shoulders, hands at positions 2-3. Walk feet back until body forms a 45° angle, reaching one leg back slightly, weight on balls of feet.
Action
Using glutes of forward leg, drive opposite knee up and forward, staying on ball of forward foot. Feeling should be that of driving the body forward in space. Keep elbows bent and Stix close to your shoulders. Stay tall on the forward foot (activates the Glute Med.) Alternate legs. (Progression: straighten elbows to keep hands out in front of body during entire movement - see bottom picture.)
Stix Type
Heavy
Medium
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