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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
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
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
Marching
Marching
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core, Triceps, Quads, Hamstrings, Chest
Starting Posture
Grab Stix and squeeze together with hands in front of body.
Action
Slightly lean forward and alternate lifting each knee. Keep firing glute, quad, and calf of support leg to maintain stability.
Stix Type
Medium
Lite
Overhead Kneeling Hip Flexor Stretch
Overhead Kneeling Hip Flexor Stretch
Body Area
Core, Triceps, Upper Back, Quads, Chest
Starting Posture
Kneeling on left knee, right foot forward. Arms overhead hands at position 1.
Action
Lunge forward onto forward leg. Hold 15-30 seconds.
Stix Type
Heavy
Medium
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
Seated Oblique & QL Stretch
Seated Oblique & QL Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Shoulders, Upper Back, Quads
Starting Posture
Facing the right side of the board, hands at position 1.
Action
Allow the Stix to pull you into a side stretch. Hold 15-30 seconds.
Stix Type
Medium
Lite
Side Plank Hip Abduction
Side Plank Hip Abduction
Category
Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core & Abs, Shoulders, Upper Back
Starting Posture
Lying on left side behind the board, with only feet (stacked left on right) on the board with Stix on top of right foot.
Action
Raise up into a side plank. While holding side plank, abduct hip by lifting Stix. Pause at the top then return to start.
Stix Type
Lite
X-Lite
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
Split Squats
Split Squats
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand left foot in front, right foot behind.
Action
Squat down to a 90°, bend in each knee. Grab Stix and stand upright. Maintain tall posture, shoulders slightly retracted throughout. Weight should be on the heel of the left leg, driving heel down into the board with each rep. (Repeat on opposite leg)(Progression: use different Stix in each hand for asymmetric loading.)
Stix Type
Medium
Lite