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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
Bent Over Row
Bent Over Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Hinging forward from the hips, keeping back straight, hands at position 2.
Action
While keeping torso still, row handles toward chest, driving elbows back and squeezing scapulae together. (Progression: C2 adding scapular stability)
Stix Type
Medium
Lite
Glute Bridge with Press
Glute Bridge with Press
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Triceps, Hamstrings, Chest
Starting Posture
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).
Stix Type
Lite
X-Lite
Glute Bridge with Row
Glute Bridge with Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Hamstrings
Starting Posture
Feet flat on board, knees bent at 90°. Grab Stix at position 2.
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, pull Stix into a row. Release Stix and uncurl spine to return 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).
Stix Type
Medium
Lite
Kneeling Archer Row
Kneeling Archer Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Upper Back, Biceps
Starting Posture
Kneeling on one knee, with the hand opposite the forward leg at position 1, core engaged.
Action
Keeping spine stable and hips facing forward pull handle down toward chest while at the same time rotating shoulders and turning torso toward hand. Hand should end up at sternum.
Stix Type
Medium
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
Kneeling Offset Pull-Down (Advanced)
Kneeling Offset Pull-Down (Advanced)
Body Area
Core & Abs, Shoulders, Upper Back, Biceps
Starting Posture
Kneeling with left knee on the center of board #5, left foot centered #3. Grab Stix and pull them in line with the body so that hands are in line with shoulders. Maintain good posture – do not lean to the side.
Action
Perform pull-down, keeping hands always in line with shoulders. Return via the same path. (Repeat on other side - switch legs and Stix (C3/A3))
Stix Type
Medium
Lite
Kneeling Shot Put Press
Kneeling Shot Put Press
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Triceps, Shoulders, Abs, Chest
Starting Posture
Kneel on left knee, right foot forward. Left hand grabs Stix at position 2. Hips are rotated to the left, left foot straight behind body.
Action
While rotating through the hips, press left hand upward. Focus on keeping the spine neutral, and initiating the movement through the hips. Hold the finish position, squeezing the left glute.
Stix Type
Medium
Lite
Kneeling Wide W Pull Down
Kneeling Wide W Pull Down
Body Area
Shoulders, Upper Back, Biceps
Starting Posture
Grab Stix at position 1.
Action
Keeping upper body upright, pull handles toward body leading elbows back and down (“into your back pockets”), core engaged, squeeze scapulae together. End in a W.
Stix Type
Medium
Lite
Lying Offset Hold
Lying Offset Hold
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Triceps, Shoulders, Upper Back, Biceps, Chest
Starting Posture
With feet close to the Stix, the right Stix should be touching the right thigh at the start, head and spine in neutral. Hands at position 2, arms straight.
Action
Initiate movement with left arm, pulling the arm so it is extending straight away from body. Once core is stable, bring the right arm straight-ahead as well. Hold. (Progression: add lower body marching motion)
Stix Type
Lite
X-Lite