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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
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 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
Kneeling Shot Put Press
Kneeling Shot Put Press
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Triceps, Shoulders, Abs, Chest
Starting Posture
Kneel on left knee, right foot forward. Left hand grabs Stix at position 2. Hips are rotated to the left, left foot straight behind body.
Action
While rotating through the hips, press left hand upward. Focus on keeping the spine neutral, and initiating the movement through the hips. Hold the finish position, squeezing the left glute.
Stix Type
Medium
Lite
KNEELING SHOULDER PRESS
KNEELING SHOULDER PRESS
Body Area
Triceps, Shoulders, Chest
Starting Posture
Kneeling position, grab Stix at shoulder height.
Action
Keep core tight while extending arms upward. (Progression 1: one arm pinned at finish position while other arm works through the ROM)
Stix Type
Medium
Lite