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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 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 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
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 (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
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
Knee Stability X-Body
Knee Stability X-Body
Body Area
Glutes, Core & Abs
Starting Posture
Stand on right leg only, facing the Stix. Grab left Stix at position 2.
Action
Left Arm: Keeping the left arm straight, bring Stix away from body. Be sure to stay tall on right leg. (Activating Glute Med.) Right Arm: Keeping right arm straight, pull Stix toward the midline of board. Be sure to stay tall on right leg.
Stix Type
Lite
X-Lite
Kneeling Oblique & QL Stretch
Kneeling Oblique & QL Stretch
Category
Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Shoulders, Upper Back, Quads
Starting Posture
Facing the left side of the board, kneeling on left knee with right foot forward. Hands at position 1.
Action
Allow the Stix to pull you into a stretch. Hold 15-30 seconds.
Stix Type
Heavy
Medium
Lateral Step Out
Lateral Step Out
Body Area
Glutes, Core
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of right Stix and bring to sternum.
Action
Keeping core engaged and spine stable take a small step to the left, hold for 1-2 seconds and return. (Progression: a) D3/D5, b) Perform with arms extended).
Stix Type
Medium
Lite