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Descending Stix Single Foot
Descending Stix Single Foot
Body Area
Starting Posture
Using the Stix as a balance aid, balance on one foot. Holding Stix at a comfortable level.
Action
While maintaining balance on one foot, only use the Stix for balance as necessary. Continue to press down with your foot into the board for additional gluteus medius recruitment. (Progression: add marching or toe taps to the side or rear) As they progress and need less balance aid, progressively reduce Stix resistance, Heavy to X-Lite.
Stix Type
Heavy
Heavy
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
Forward Drive
Forward Drive
Body Area
Glutes, Core & Abs, Triceps, Quads, Hamstrings, Calves, Chest
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 glute 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.)
Stix Type
Heavy
Medium
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
Forward Facing Kneeling Triceps Press Down
Forward Facing Kneeling Triceps Press Down
Body Area
Triceps, Chest
Starting Posture
Kneeling on one knee, hands in position 1.
Action
Keep elbows in by sides and extend elbows until arms are fully extended.
Stix Type
Heavy
Medium
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
Glute Bridges With Abduction
Glute Bridges With Abduction
Body Area
Glutes, Hamstrings
Starting Posture
Feet flat on board, knees bent at 90°. Uncross Stix and place outside of thighs.
Action
Initiate movement by pressing Stix apart, then curl pelvis up, peeling spine off the board one vertebra at a time. Squeeze the glutes at the peak of the exercise. Do not arch spine.
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
Iron Cross Curl To Press
Iron Cross Curl To Press
Body Area
Triceps, Biceps, Chest
Starting Posture
Standing between the handles, with feet staggered, hands in position 1, core engaged.
Action
Curl the Stix into the chest then press forward. Do not let torso move. (Progression: Hold finish position in an isometric contraction, unilaterally bring back one arm to start and return. Alternate sides.)
Stix Type
Lite
X-Lite