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Glute Bridge with Row
Glute Bridge with Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Hamstrings
Starting Posture
Feet flat on board, knees bent at 90°. Grab Stix at position 2.
Action
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).
Stix Type
Medium
Lite
Glute Bridges With Abduction
Glute Bridges With Abduction
Body Area
Glutes, Hamstrings
Starting Posture
Feet flat on board, knees bent at 90°. Uncross Stix and place outside of thighs.
Action
Initiate movement by pressing Stix apart, then curl pelvis up, peeling spine off the board one vertebra at a time. Squeeze the glutes at the peak of the exercise. Do not arch spine.
Stix Type
Medium
Lite
Iron Cross Curl To Press
Iron Cross Curl To Press
Body Area
Triceps, Biceps, Chest
Starting Posture
Standing between the handles, with feet staggered, hands in position 1, core engaged.
Action
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.)
Stix Type
Lite
X-Lite
Knee Drive
Knee Drive
Body Area
Adductors, Glutes, Core & Abs, Triceps, Quads, Hamstrings, Chest
Starting Posture
Standing in a staggered stance, right foot forward and left foot back, weight primarily on right foot.
Action
Bring Stix together and hold. Drive left knee forward while at the same time bringing Stix back toward knee.
Stix Type
Medium
Lite
Kneeling Abdominal Crunch
Kneeling Abdominal Crunch
Body Area
Core & Abs, Upper Back, Biceps
Starting Posture
Kneeling on #5, grab Stix at position 2, keeping hands near ears. Alternatively, kneel off the back of the board.
Action
While keeping your hips still, crunch elbows toward hip bones.
Stix Type
Medium
Lite
Kneeling Archer Row
Kneeling Archer Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Upper Back, Biceps
Starting Posture
Kneeling on one knee, with the hand opposite the forward leg at position 1, core engaged.
Action
Keeping spine stable and hips facing forward pull handle down toward chest while at the same time rotating shoulders and turning torso toward hand. Hand should end up at sternum.
Stix Type
Medium
Lite
Kneeling Lat Pull
Kneeling Lat Pull
Body Area
Upper Back, Biceps
Starting Posture
From kneeling position, grab Stix at position 2.
Action
Keep elbows in and pull handles toward body, keeping chest out and core tight.
Stix Type
Heavy
Medium
Kneeling Narrow to Wide Lat Pull
Kneeling Narrow to Wide Lat Pull
Body Area
Upper Back, Biceps
Starting Posture
From kneeling position, uncross Stix and grab Stix at position 2.
Action
Keep elbows in and pull Stix toward each shoulder, keeping chest out and core tight.
Stix Type
Heavy
Medium
Kneeling Oblique & QL Stretch
Kneeling Oblique & QL Stretch
Category
Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Shoulders, Upper Back, Quads
Starting Posture
Facing the left side of the board, kneeling on left knee with right foot forward. Hands at position 1.
Action
Allow the Stix to pull you into a stretch. Hold 15-30 seconds.
Stix Type
Heavy
Medium
Kneeling Offset Pull-Down (Advanced)
Kneeling Offset Pull-Down (Advanced)
Body Area
Core & Abs, Shoulders, Upper Back, Biceps
Starting Posture
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.
Action
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))
Stix Type
Medium
Lite