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.
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.)
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.)
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.)
Feet flat on board, knees bent at 90°. Grab Stix in a low position.
Action
Initiate movement by curling pelvis up, peeling spine off the board one vertebra at a time. While squeezing the glutes at the peak of the exercise, perform a chest press. Release Stix and uncurl spine to starting position. Do not arch spine at the top of the position. (Progressions: a) Unilateral Leg; b) Unilateral Arm; c) Unilateral Opposite Arm and Leg).