With feet parallel, knees soft, core engaged. Right hand grab at position 2 of right Stix.
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.
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.
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.
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.)