Feet flat on board, knees bent at 90°. Grab Stix at position 2.
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).
Standing between the handles, with feet staggered, hands in position 1, core engaged.
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.)
Kneeling with left knee on the center of board #5, left foot centered #3. Grab Stix and pull them in line with the body so that hands are in line with shoulders. Maintain good posture – do not lean to the side.
Perform pull-down, keeping hands always in line with shoulders. Return via the same path. (Repeat on other side - switch legs and Stix (C3/A3))