Adductors, Glutes, Core & Abs, Shoulders, Upper Back, Quads, Hamstrings, Calves
Stand on #5, pick both Stix up, hands on position 1. With right foot off the ground extended in front of you, left knee soft, core engaged.
Lower into a one legged (“pistol”) squat (right leg stays extended in front of body), Keep spine neutral, weight on left heel. Only go as deep as is comfortable; return to the starting position.
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Squat up in a standing position, grab left Stix at position 1, and core engaged.
Stand on right foot, knee soft, hinge at hips maintaining neutral spine. Extend left leg behind. Grab Stix and pull toward body, keeping elbow in by side.
Adductors, Core, Chest
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Keeping core tight and body balanced, press hands forward and back at sternum. Try to keep it in as straight a line as possible.
E2 & E4
Adductors, Core & Abs, Upper Back, Abs
Grab Stix with both hands, arms slightly bent and extended, core engaged.
Alternate rotating left and right, contracting abs and core. Keep chest high; do not crunch down into the exercise
Adductors, Core, Upper Back, Chest
Like stirring a pot, move hands/Stix in a circular motion. Reverse Directions. Switch sides.