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Lying Offset Hold
Lying Offset Hold
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Core & Abs, Triceps, Shoulders, Upper Back, Biceps, Chest
Starting Posture
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)
Stix Type
Lite
X-Lite
Marching
Marching
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core, Triceps, Quads, Hamstrings, Chest
Starting Posture
Grab Stix and squeeze together with hands in front of body.
Action
Slightly lean forward and alternate lifting each knee. Keep firing glute, quad, and calf of support leg to maintain stability.
Stix Type
Medium
Lite
Overhead Kneeling Hip Flexor Stretch
Overhead Kneeling Hip Flexor Stretch
Body Area
Core, Triceps, Upper Back, Quads, Chest
Starting Posture
Kneeling on left knee, right foot forward. Arms overhead hands at position 1.
Action
Lunge forward onto forward leg. Hold 15-30 seconds.
Stix Type
Heavy
Medium
Pistol Squat
Pistol Squat
Body Area
Adductors, Glutes, Core & Abs, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
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.
Stix Type
Heavy
Medium
Rear Deltoid Crossover Stretch
Rear Deltoid Crossover Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand in a wide stance at #1. With the right arm reaching across the body, grab the left Stix with thumb up.
Action
Lean body to the right while simultaneously bending into the right knee and hold.
Stix Type
Heavy
Medium
Rear Facing Triceps Dip
Rear Facing Triceps Dip
Body Area
Triceps, Chest
Starting Posture
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.
Stix Type
Medium
Lite
Reverse Fly
Reverse Fly
Body Area
Triceps, Shoulders, Upper Back
Starting Posture
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.
Stix Type
Medium
Lite
Reverse Lunge
Reverse Lunge
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand with feet together at 5.
Action
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.)
Stix Type
Lite
X-Lite
Reverse Lunge with External Rotation
Reverse Lunge with External Rotation
Body Area
Adductors, Glutes, Core & Abs, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Starting Posture
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.
Stix Type
Medium
Lite
Seated Adductor Stretch
Seated Adductor Stretch
Body Area
Adductors, Upper Back
Starting Posture
Seated on a ball or stool, hands at position 1.
Action
Legs spread wide, one leg straight with the opposite bent. Allow the Stix to pull you forward into the stretch. Hold 15-30 seconds.
Stix Type
Medium
Medium