Category

Body 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.

Category

Body 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)

Category

Body 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).

Category

Body 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).

Category

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.)

Category

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.

Category

Body 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.

Category

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).

Category

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).

Category

Body 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.