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3D Hip Shift Arm Drive
3D Hip Shift Arm Drive
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on left leg with knee soft, stay tall. Line up with planted foot centered at #2 on board.
Action
1. With both hands on Stix drive hands forward while at the same time shift hips backward. 2. Release left hand, drive right hand across body while shifting hips backward. 3. Switch hands, drive left hand across body while shifting hips backward.
Stix Type
X-Lite
X-Lite
Archer Row With External Rotation & Squat
Archer Row With External Rotation & Squat
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps
Starting Posture
Stand feet parallel (12 o’clock) facing the Stix, right hand at position 1.
Action
With right leg, take a step back (right foot to 4 o’clock), externally rotating from the hip to end in a 45° squat, while simultaneously rowing the handle in toward the chest. Make sure to keep spine stable; there should be no rotation between pubic bone and sternum. Complete by returning to a standing position.
Stix Type
Medium
Lite
Assisted Squats
Assisted Squats
Body Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand feet parallel, knees soft, core engaged, and hands at position 1.
Action
Pull Stix slightly back at the start position. Using the Stix as a counterbalance, sit back into a squat. Keep spine neutral, weight on heels.
Stix Type
Heavy
Medium
Forward Drive
Forward Drive
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Core, Quads, Hamstrings, Calves
Starting Posture
Stand with Stix close to shoulders, hands at positions 2-3. Walk feet back until body forms a 45° angle, reaching one leg back slightly, weight on balls of feet.
Action
Using glutes of forward leg, drive opposite knee up and forward, staying on ball of forward foot. Feeling should be that of driving the body forward in space. Keep elbows bent and Stix close to your shoulders. Stay tall on the forward foot (activates the Glute Med.) Alternate legs. (Progression: straighten elbows to keep hands out in front of body during entire movement)
Stix Type
Heavy
Medium
Gluteal Pivot
Gluteal Pivot
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Action
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stix Type
Lite
X-Lite
Knee Stability X-Body
Knee Stability X-Body
Body Area
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
Knee Stability X-Body
Knee Stability X-Body
Body Area
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.
Lateral Step Out
Lateral Step Out
Body Area
Glutes, Core
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of right Stix and bring to sternum.
Action
Keeping core engaged and spine stable take a small step to the left, hold for 1-2 seconds and return. (Progression: a) D3/D5, b) Perform with arms extended).
Stix Type
Medium
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