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External to Internal Leg Sweep with Press (with Slider)
External to Internal Leg Sweep with Press (with Slider)
Body Area
Adductors, Core & Abs, Biceps, Chest
Starting Posture
Standing facing left Stix, body turned 45°. With left hand only, grasp Stix at position 2. Left foot is on felt slider.
Action
Keeping left knee straight, extend left leg back toward the right rear corner of the board while bending right knee, externally rotating hips. Stix will pull back slightly. Do NOT use Stix to help pull back up. Driving through right leg, bring left leg back toward the starting position, sweeping the left foot across in front of the right, ending with hips in an internally rotated position, pressing Stix forward with left arm. Keep core engaged throughout.
Stix Type
Medium
Lite
Gluteal Pivot
Gluteal Pivot
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Action
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stix Type
Lite
X-Lite
Knee Stability X-Body
Knee Stability X-Body
Body Area
Glutes, Core & Abs
Starting Posture
Stand on right leg only, facing the Stix. Grab left Stix at position 2.
Action
Left Arm: Keeping the left arm straight, bring Stix away from body. Be sure to stay tall on right leg. (Activating Glute Med.) Right Arm: Keeping right arm straight, pull Stix toward the midline of board. Be sure to stay tall on right leg.
Stix Type
Lite
X-Lite
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
Rotating Step Out
Rotating Step Out
Body Area
Adductors, Glutes, Core & Abs, Upper Back, Hamstrings, Biceps
Starting Posture
With feet parallel, knees soft, core engaged. Right hand grab at position 2 of right Stix.
Action
Keeping core engaged and spine stable turn your body to the right 90° and take a small step to the right externally rotating your hip. Right hand rows with the body and hand stays in front of the sternum. Hold for 1-2 seconds and return, 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
Side Step Up
Side Step Up
Body Area
Glutes, Core, Hamstrings
Starting Posture
Standing erect right side facing the Arcs on the end of the board, hands at position 1. Right foot should be on the board and left foot off. Stix held close in front of the body.
Action
Step up onto the board using the right leg only. At the top of the movement, balance on the right leg, using the Stix for resistance as well as assistance. At the top of the movement add left leg abduction or extension to progress.
Stix Type
Medium
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
Single Leg Heel Touchdown
Single Leg Heel Touchdown
Body Area
Glutes, Core & Abs, Hamstrings
Starting Posture
Standing tall on left leg at the back end of the board, extend right leg slightly in front of body, hands at position 2.
Action
Bend the left knee into a slight lunge/squat while reaching the right heel forward and down, touching it to the ground just off the board in front of the body. Stand back up, getting tall at the top of the position, balancing on left leg.
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 CORE ROTATIONS
STANDING CORE ROTATIONS
Category
Balance, Core & Abs, Fitness, Group Exercise, Performance Training, Sports Medicine, Upper BodyBody Area
Adductors, Core & Abs, Upper Back, Abs
Starting Posture
Grab Stix with both hands, arms slightly bent and extended, core engaged.
Action
Alternate rotating left and right, contracting abs and core. Keep chest high; do not crunch down into the exercise
Stix Type
Medium
Lite