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Side Plank Chest Fly
Side Plank Chest Fly
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Biceps, Chest
Starting Posture
Side lying with left elbow off of the back of the board (adjust for height) feet stacked in front of the center Arc, lift hips until body is straight.
Action
Right hand on Stix, perform a chest fly with right hand while maintaining perfect posture in side plank. (Progression: Instead of a fly, perform a circle with right arm).
Stix Type
Lite
X-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 Arm Circles
Standing Arm Circles
Body Area
Shoulders, Upper Back, Chest
Starting Posture
Feet parallel and narrow, hands at position 2.
Action
Begin by pulling the handles toward your chest, then in a circular motion bring the handles out wide away from your side completing the circle back to the starting position. Reverse directions. (For increased core engagement, this could be done unilaterally.)
Standing Bilateral External Rotation
Standing Bilateral External Rotation
Body Area
Shoulders, Upper Back
Starting Posture
Knees soft, elbows bent to 90° and holding a rolled up towel against ribs, core engaged.
Action
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Progression: Add isometric hold.
Stix Type
Lite
X-Lite
Standing Bilateral Internal Rotation
Standing Bilateral Internal Rotation
Category
Active Aging, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Knees soft, elbows bent to 90° and holding a rolled up towel against ribs, core tight.
Action
Internally rotate arms as far without letting the elbows float away from ribs, don’t drop towel.
Stix Type
Medium
Lite
Standing Chest Press
Standing Chest Press
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Triceps, Chest
Starting Posture
With feet slightly staggered, hands in position 2, core engaged.
Action
Press Stix away from the body. Make sure there is no body sway during the activity. If there is, then reduce the resistance or move the user back a bit until they can control their core. (Progression: unilateral either with opposite arm in contracted or relaxed position.)
Stix Type
Medium
Lite
Standing Core Press Out
Standing Core Press Out
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical TherapyBody Area
Adductors, Core, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Keeping core tight and body balanced, press hands forward and back at sternum. Try to keep it in as straight a line as possible.
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