Stand on left leg with knee soft, stay tall. Line up with planted foot centered at #2 on board.
1. With both hands on Stix drive hands forward while at the same time shift hips backward.
2. Release left hand, drive right hand across body while shifting hips backward.
3. Switch hands, drive left hand across body while shifting hips backward.
Stand feet parallel (12 o’clock) facing the Stix, right hand at position 1.
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.
Stand with left foot off the ground extended in front of you, right knee soft, core engaged. Feet at #4, both hands at position 1. Pull Stix back so elbows are slightly bent at the start position.
Using the Stix as a counterbalance, lower into a one legged (“pistol”) squat (left leg stays extended in front of body), pulling on the Stix; elbows can bend to about 45°. Keep spine neutral, weight on right heel. Only go as deep as is comfortable; return to the starting position.
Stand right foot in front, left foot behind. Rear foot can be positioned off the board.
Grab Stix firmly in each hand. Squat down to a 90° bend in each knee, using the Stix for support. Weight should be on the heel of the right leg, driving heel down into the board with each rep. (Repeat on opposite leg). Please note that user must have adequate grip strength to perform this exercise.
(Regression: For users with lower grip strength, Stix in B3, facing away from Arcs, hands gripping downward onto Stix, use Stix for upward support.)
Standing tall on right leg, extend left leg slightly in front of body, hands at position 2
Bend the left knee into a slight lunge/squat while reaching the right foot forward and down to touch at 12 o’clock, then return right foot to the initial position. Touch right foot down at 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00, returning to initial position between each new position. Alternate - touch left foot down at 12:00, 11:00, 10:00, 9:00, 8:00, 7:00, and 6:00, again returning to initial position between each.(Progression: Perform with offset resistance on Stix)
Using the Stix as a balance aid, balance on one foot. Holding Stix at a comfortable level.
While maintaining balance on one foot, only use the Stix for balance as necessary. Continue to press down with your foot into the board for additional gluteus medius recruitment.
(Progression: add marching or toe taps to the side or rear) As they progress and need less balance aid, progressively reduce Stix resistance, Heavy to X-Lite.