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Pistol Squat
Pistol Squat
Body Area
Adductors, Glutes, Core & Abs, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
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.
Action
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.
Stix Type
Heavy
Medium
Single Leg Bent Over Row
Single Leg Bent Over Row
Category
Balance, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Starting Posture
Squat up in a standing position, grab left Stix at position 1, and core engaged.
Action
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.
Stix Type
Medium
Lite
Standing Core Press Out
Standing Core Press Out
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical TherapyBody Area
Adductors, Core, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Keeping core tight and body balanced, press hands forward and back at sternum. Try to keep it in as straight a line as possible.
Stix Type
Medium
Lite
Standing Stir The Pot
Standing Stir The Pot
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Core, Upper Back, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Like stirring a pot, move hands/Stix in a circular motion. Reverse Directions. Switch sides.
Stix Type
Medium
Lite