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.
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).
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).
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.