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Seated Oblique & QL Stretch
Seated Oblique & QL Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Shoulders, Upper Back, Quads
Starting Posture
Facing the right side of the board, hands at position 1.
Action
Allow the Stix to pull you into a side stretch. Hold 15-30 seconds.
Stix Type
Medium
Lite
Side Step Up
Side Step Up
Body Area
Glutes, Core, Hamstrings
Starting Posture
Standing erect right side facing the Arcs on the end of the board, hands at position 1. Right foot should be on the board and left foot off. Stix held close in front of the body.
Action
Step up onto the board using the right leg only. At the top of the movement, balance on the right leg, using the Stix for resistance as well as assistance. At the top of the movement add left leg abduction or extension to progress.
Stix Type
Medium
Lite
Split Squats
Split Squats
Category
Active Aging, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand left foot in front, right foot behind.
Action
Squat down to a 90°, bend in each knee. Grab Stix and stand upright. Maintain tall posture, shoulders slightly retracted throughout. Weight should be on the heel of the left leg, driving heel down into the board with each rep. (Repeat on opposite leg)(Progression: use different Stix in each hand for asymmetric loading.)
Stix Type
Medium
Lite
Squats
Squats
Category
Active Aging, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Feet parallel at #5, knees soft, core engaged, and hands at position 1.
Action
Squat down low by sitting down and back; low back may be slightly arched. Drive back up through heels to stand upright, keeping back neutral.
Stix Type
Medium
Lite
Standing Push Pull
Standing Push Pull
Body Area
Adductors, Glutes, Core, Triceps, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps, Chest
Starting Posture
Left foot forward in a narrow staggered stance, hips straight forward, weight balanced between feet, shoulders and thoracic spine slightly rotated to the right. Hands at position 2.
Action
Simultaneously push the right and pull the left Stix. Shoulders and thoracic spine rotate from right to left. (Progression: C5/C4 for added scapular stability and thoracic rotation) Adjust Stix and alternate sides.
Stix Type
Medium
Lite
Standing Push Pull
Standing Push Pull
Body Area
Adductors, Glutes, Core, Triceps, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps, Chest
Starting Posture
Left foot forward in a narrow staggered stance, hips straight forward, weight balanced between feet, shoulders and thoracic spine slightly rotated to the right. Hands at position 2.
Action
Simultaneously push the right and pull the left Stix. Shoulders and thoracic spine rotate from right to left. (Progression: C5/C4 for added scapular stability and thoracic rotation) Adjust Stix and alternate sides.
Stix Type
Medium
Lite
Step Up With Press
Step Up With Press
Body Area
Glutes, Core, Triceps, Abs, Hamstrings, Calves, Chest
Starting Posture
Grab Stix at position 1.
Action
Pitch slightly forward from hips, pull handles toward body leading elbows back and down (“into your back pockets”), core engaged, squeeze scapulae together. End in a W.
Stix Type
Lite
X-Lite