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))
Bend knees and hips in both legs to 90° and hold feet in elevated position. The Stix should be around thighs at the start, head and spine in neutral. With arms straight, grab Stix and separate them by 12-16 inches. Press down toward the Arcs to further activate core.
With a neutral spine, extend right leg out to approximately 45°, hold left leg in initial position and maintaining 90° bend in left knee. Then, return right leg to start position and repeat with left leg. Alternate legs with continuous movement in legs.