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.
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.
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))
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.