Stand on right leg only, facing the Stix. Grab left Stix at position 2.
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.
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.
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.
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.