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Kneeling Shot Put Press
Kneeling Shot Put Press
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Triceps, Shoulders, Abs, Chest
Starting Posture
Kneel on left knee, right foot forward. Left hand grabs Stix at position 2. Hips are rotated to the left, left foot straight behind body.
Action
While rotating through the hips, press left hand upward. Focus on keeping the spine neutral, and initiating the movement through the hips. Hold the finish position, squeezing the left glute.
Stix Type
Medium
Lite
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
Lying Knee 90 Degree Holds, Marching, Kick Outs
Lying Knee 90 Degree Holds, Marching, Kick Outs
Body Area
Core
Starting Posture
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.
Action
With arms straight, grab Stix and separate them by 12-16 inches. Press down toward the Arcs to further activate core. Maintaining a 90° bend in both knees and a neutral spine, drop one leg at a time toward the Arcs and tap the ground with the foot being lowered. Then, return to start position and repeat with other foot. Alternate legs with continuous movement in legs. (Progression: Move both legs at same time).
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
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
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
Seated Bent Over Lat Stretch
Seated Bent Over Lat Stretch
Category
Active Aging, Flexibility, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand with a wide stance, arm’s length from Stix. Grab the left Stix with right hand and right Stix with the left hand.
Action
Hinge from hip, bend knees slightly. Back straight. Bend forward arms extended & head neutral.
Stix Type
Heavy
Medium
Seated Lumbar Decompression Stretch
Seated Lumbar Decompression Stretch
Body Area
Upper Back
Starting Posture
Seated on a ball, hands at position 1.
Action
Knees bent, back rounded; allow the hips to sink back slightly rolling the ball away from the Arcs. Allow chest to relax toward/on thighs. Hold 15-30 seconds.
Stix Type
Medium
Lite
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
Seated Piriformis Stretch
Seated Piriformis Stretch
Body Area
Glutes, Upper Back, Biceps, Chest
Starting Posture
Seated on a ball or stool, hands at position 1.
Action
Cross right ankle over left knee then allow the Stix to pull you forward into the stretch. Hold 15-30 seconds.
Stix Type
Medium
Medium