With feet close to the Stix, the right Stix should be touching the right thigh at the start, head and spine in neutral. Hands at position 2, arms straight.
Action
Initiate movement with left arm, pulling the arm so it is extending straight away from body. Once core is stable, bring the right arm straight-ahead as well. Hold.
(Progression: add lower body marching motion)
Stand on #5, pick both Stix up, hands on position 1. With right foot off the ground extended in front of you, left knee soft, core engaged.
Action
Lower into a one legged (“pistol”) squat (right leg stays extended in front of body), Keep spine neutral, weight on left heel. Only go as deep as is comfortable; return to the starting position.
Standing with knees slightly bent, facing away from the Arcs. With feet slightly staggered, hands in position 1. Elbows bent, and tucked against sides, core engaged.
Action
Keeping elbows close to sides and stationary, push Stix downward, keeping hands close to sides until hands are at hips. Shoulders should be down and remain down throughout exercise. (Progression: with Stix in C3, press slightly outward to increase shoulder stabilization.)
Can be performed in seated position also.
Standing feet parallel, hands grasping the Stix at position 2, palms inward, slight bend in the elbows, and elbows in line with the wrists and shoulders.
Action
Move arms outward, maintaining slight bend in elbows. Keep elbows in line with shoulder and wrists during entire motion.
Reaching backward with the left foot, bend both knees to 90°, return to standing position, feet together.
(Progression: use a slider under back foot for a bit of instability.)
Stand with left foot on slider, left hand on Stix at position 1.
Action
Slide left foot toward the back of the board while turning the toes out toward 9 o’clock. At the same time, bend right knee to 90°, keeping most of the weight on the right leg. The left hand is pulling the Stix so that the left hand finishes directly in front of the sternum. Drive back up with the right leg to return left foot to starting position. Do not let the Stix pull you back up.