find the perfect exercise quickly by filtering or searching below
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
Lateral Step Out
Lateral Step Out
Body Area
Glutes, Core
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of right Stix and bring to sternum.
Action
Keeping core engaged and spine stable take a small step to the left, hold for 1-2 seconds and return. (Progression: a) D3/D5, b) Perform with arms extended).
Stix Type
Medium
Lite
Lunging Hip Flexor/Groin Stretch
Lunging Hip Flexor/Groin Stretch
Body Area
Core & Abs, Upper Back, Quads
Starting Posture
Right foot on the board, left knee on/off end of the board (user height dependent).
Action
Grab Stix at comfortable level, allow stix to pull body forward into a deep lunge. Hold 15-30 seconds.
Stix Type
Medium
Lite
Marching
Marching
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core, Triceps, Quads, Hamstrings, Chest
Starting Posture
Grab Stix and squeeze together with hands in front of body.
Action
Slightly lean forward and alternate lifting each knee. Keep firing glute, quad, and calf of support leg to maintain stability.
Stix Type
Medium
Lite
Rear Deltoid Crossover Stretch
Rear Deltoid Crossover Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand in a wide stance at #1. With the right arm reaching across the body, grab the left Stix with thumb up.
Action
Lean body to the right while simultaneously bending into the right knee and hold.
Stix Type
Heavy
Medium
Rear Facing Triceps Dip
Rear Facing Triceps Dip
Body Area
Triceps, Chest
Starting Posture
Standing with knees slightly bent, facing away from the Arcs. With feet slightly staggered, hands in position 1. Elbows bent, and tucked against sides, core engaged.
Action
Keeping elbows close to sides and stationary, push Stix downward, keeping hands close to sides until hands are at hips. Shoulders should be down and remain down throughout exercise. (Progression: with Stix in C3, press slightly outward to increase shoulder stabilization.) Can be performed in seated position also.
Stix Type
Medium
Lite
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
Seated Bent Over Lat Stretch
Seated Bent Over Lat Stretch
Category
Active Aging, Flexibility, Home Fitness, Performance Training, Physical Therapy, Seated Exercises, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand with a wide stance, arm’s length from Stix. Grab the left Stix with right hand and right Stix with the left hand.
Action
Hinge from hip, bend knees slightly. Back straight. Bend forward arms extended & head neutral.
Stix Type
Heavy
Medium
Seated Hamstring Stretch
Seated Hamstring Stretch
Body Area
Upper Back, Hamstrings
Starting Posture
Seated on a ball or stool, hands at position 1.
Action
With one leg straight in front of you, allow the Stix to pull you forward into the stretch. Hold 15-30 seconds.
Stix Type
Medium
Medium
Seated Lumbar Decompression Stretch
Seated Lumbar Decompression Stretch
Body Area
Upper Back
Starting Posture
Seated on a ball or chair, hands at position 1.
Action
Knees bent, back rounded; allow the hips to sink back slightly rolling the ball away from the Arcs. Allow chest to relax toward/on thighs. Hold 15-30 seconds.
Stix Type
Medium
Lite