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Standing Row
Standing Row
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Upper Back, Biceps
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Pull handles in toward body with rowing motion, keeping elbows close to sides.
Standing Row With Scapular Stability
Standing Row With Scapular Stability
Body Area
Shoulders, Upper Back, Biceps
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Keep Stix apart (activate scapulae). Pull handles in toward body with rowing motion, keeping chest out. Squeeze scapulae together. Can be done in a seated position.
Stix Type
Lite
X-Lite
Standing Stir The Pot
Standing Stir The Pot
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Core, Upper Back, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Like stirring a pot, move hands/Stix in a circular motion. Reverse Directions. Switch sides.
Stix Type
Medium
Lite
Step Up With Press
Step Up With Press
Body Area
Glutes, Core, Triceps, Abs, Hamstrings, Calves, Chest
Starting Posture
Grab Stix at position 1.
Action
Pitch slightly forward from hips, pull handles toward body leading elbows back and down (“into your back pockets”), core engaged, squeeze scapulae together. End in a W.
Stix Type
Lite
X-Lite
Supine Arm Circle (Regression)
Supine Arm Circle (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
While lying on the foam roll, grab Stix at position 3 (near the bottom of the handle) Make sure neck is in neutral position, a small pillow may be necessary.
Action
Like the standing arm circles, pull Stix toward chest while squeezing shoulder blades, then take out from body in a wide arc and finish the circle back in the starting position. Reverse directions.
Stix Type
Lite
X-Lite
Supine Bilateral External Rotation (Regression)
Supine Bilateral External Rotation (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
Knees bent, elbows bent to 90°, core tight.
Action
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. (Progression: Supine Unilateral External Rotation – externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Hold the finish position with one arm while the opposite arm performs the exercise (adding an isometric); alternate arms.)
Stix Type
Lite
X-Lite