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Forward Drive
Forward Drive
Body Area
Glutes, Core & Abs, Triceps, Quads, Hamstrings, Calves, Chest
Starting Posture
Stand with Stix close to shoulders, hands at positions 2-3. Walk feet back until body forms a 45° angle, reaching one leg back slightly, weight on balls of feet.
Action
Using glute of forward leg, drive opposite knee up and forward, staying on ball of forward foot. Feeling should be that of driving the body forward in space. Keep elbows bent and Stix close to your shoulders. Stay tall on the forward foot (activates the Glute Med.)
Stix Type
Heavy
Medium
Forward Drive (Bent Elbow)
Forward Drive (Bent Elbow)
Category
Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core & Abs, Quads, Hamstrings, Calves
Starting Posture
Stand with Stix close to shoulders, hands at positions 2-3. Walk feet back until body forms a 45° angle, reaching one leg back slightly, weight on balls of feet.
Action
Using glutes of forward leg, drive opposite knee up and forward, staying on ball of forward foot. Feeling should be that of driving the body forward in space. Keep elbows bent and Stix close to your shoulders. Stay tall on the forward foot (activates the Glute Med.) Alternate legs. (Progression: straighten elbows to keep hands out in front of body during entire movement - see bottom picture.)
Stix Type
Heavy
Medium
Forward Facing Kneeling Triceps Press Down
Forward Facing Kneeling Triceps Press Down
Body Area
Triceps, Chest
Starting Posture
Kneeling on one knee, hands in position 1.
Action
Keep elbows in by sides and extend elbows until arms are fully extended.
Stix Type
Heavy
Medium
Glute Bridge with Press
Glute Bridge with Press
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Triceps, Hamstrings, Chest
Starting Posture
Feet flat on board, knees bent at 90°. Grab Stix in a low position.
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, perform a chest press. Release Stix and uncurl spine 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
Lite
X-Lite
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
Gluteal Pivot
Gluteal Pivot
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Action
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stix Type
Lite
X-Lite
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
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