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Overhead Kneeling Hip Flexor Stretch
Overhead Kneeling Hip Flexor Stretch
Body Area
Core, Triceps, Upper Back, Quads, Chest
Starting Posture
Kneeling on left knee, right foot forward. Arms overhead hands at position 1.
Action
Lunge forward onto forward leg. Hold 15-30 seconds.
Stix Type
Heavy
Medium
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
Seated Oblique & QL Stretch
Seated Oblique & QL Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Shoulders, Upper Back, Quads
Starting Posture
Facing the right side of the board, hands at position 1.
Action
Allow the Stix to pull you into a side stretch. Hold 15-30 seconds.
Stix Type
Medium
Lite
Side Plank Chest Fly
Side Plank Chest Fly
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Biceps, Chest
Starting Posture
Side lying with left elbow off of the back of the board (adjust for height) feet stacked in front of the center Arc, lift hips until body is straight.
Action
Right hand on Stix, perform a chest fly with right hand while maintaining perfect posture in side plank. (Progression: Instead of a fly, perform a circle with right arm).
Stix Type
Lite
X-Lite
Side Plank Row
Side Plank Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core & Abs, Shoulders, Upper Back, Biceps
Starting Posture
Side lying with left elbow off of the back of the board (adjust for height) feet stacked in front of the right Arc, lift hips until body is straight.
Action
Right hand on Stix, perform a row with right hand while maintaining perfect posture in side plank. Progression: Hold right foot in raised position with leg straight.
Stix Type
Medium
Lite
Single Leg Bent Over Row
Single Leg Bent Over Row
Category
Balance, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Starting Posture
Squat up in a standing position, grab left Stix at position 1, and core engaged.
Action
Stand on right foot, knee soft, hinge at hips maintaining neutral spine. Extend left leg behind. Grab Stix and pull toward body, keeping elbow in by side.
Stix Type
Medium
Lite
Squats
Squats
Category
Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Feet parallel at #5, knees soft, core engaged, and hands at position 1.
Action
Squat down low by sitting down and back; low back may be slightly arched. Drive back up through heels to stand upright, keeping back neutral.
Stix Type
Medium
Lite
Standing Arm Circles
Standing Arm Circles
Category
Fitness, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Sports Medicine, Upper BodyBody Area
Core & Abs, Shoulders, Upper Back, Abs, Chest
Starting Posture
Feet parallel and narrow, hands at position 2.
Action
Begin by pulling the handles toward your chest, then in a circular motion bring the handles out wide away from your side completing the circle back to the starting position. Reverse directions. (For increased core engagement, this could be done unilaterally.)
Stix Type
Medium
Lite
Standing Bilateral Internal Rotation
Standing Bilateral Internal Rotation
Category
Active Aging, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Knees soft, elbows bent to 90° and holding a rolled up towel against ribs, core tight.
Action
Internally rotate arms as far without letting the elbows float away from ribs, don’t drop towel.
Stix Type
Medium
Lite
Standing Chest Press
Standing Chest Press
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Triceps, Chest
Starting Posture
With feet slightly staggered, hands in position 2, core engaged.
Action
Press Stix away from the body. Make sure there is no body sway during the activity. If there is, then reduce the resistance or move the user back a bit until they can control their core. (Progression: unilateral either with opposite arm in contracted or relaxed position.)
Stix Type
Medium
Lite