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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
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
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
Seated Bent Over Lat Stretch
Seated Bent Over Lat Stretch
Category
Active Aging, Flexibility, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand with a wide stance, arm’s length from Stix. Grab the left Stix with right hand and right Stix with the left hand.
Action
Hinge from hip, bend knees slightly. Back straight. Bend forward arms extended & head neutral.
Stix Type
Heavy
Medium
Seated Oblique & QL Stretch
Seated Oblique & QL Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Shoulders, Upper Back, Quads
Starting Posture
Facing the right side of the board, hands at position 1.
Action
Allow the Stix to pull you into a side stretch. Hold 15-30 seconds.
Stix Type
Medium
Lite
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