Stand with left foot off the ground extended in front of you, right knee soft, core engaged. Feet at #4, both hands at position 1. Pull Stix back so elbows are slightly bent at the start position.
Using the Stix as a counterbalance, lower into a one legged (“pistol”) squat (left leg stays extended in front of body), pulling on the Stix; elbows can bend to about 45°. Keep spine neutral, weight on right heel. Only go as deep as is comfortable; return to the starting position.
Stand right foot in front, left foot behind. Rear foot can be positioned off the board.
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.)