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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
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
Glute Bridge with Press
Glute Bridge with Press
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Triceps, Hamstrings, Chest
Starting Posture
Feet flat on board, knees bent at 90°. Grab Stix in a low position.
Action
Initiate movement by curling pelvis up, peeling spine off the board one vertebra at a time. While squeezing the glutes at the peak of the exercise, perform a chest press. Release Stix and uncurl spine to starting position. Do not arch spine at the top of the position. (Progressions: a) Unilateral Leg; b) Unilateral Arm; c) Unilateral Opposite Arm and Leg).
Stix Type
Lite
X-Lite
Glute Bridge with Row
Glute Bridge with Row
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Shoulders, Upper Back, Hamstrings
Starting Posture
Feet flat on board, knees bent at 90°. Grab Stix at position 2.
Action
Initiate movement by curling pelvis up, peeling spine off the board one vertebra at a time. While squeezing the glutes at the peak of the exercise, pull Stix into a row. Release Stix and uncurl spine to return to starting position. Do not arch spine at the top of the position. (Progressions: a) Unilateral Leg; b) Unilateral Arm; c) Unilateral Opposite Arm and Leg).
Stix Type
Medium
Lite
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
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
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
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