Core Stix Instructional Routines
Full Body (full)
Superset
1)
Exercise
Standing Lat Pull
Squat
2)
Standing Chest Press
Deadlift
3)
Trunk Rotation
Split Squat (Right)
Split Squat (Left)
4)
Kneeling Shoulder Press
Standing Bicep Curl (Right)
Standing Bicep Curl (Left)
5)
Standing single-arm Reverse Fly
(right)
Standing single-arm Reverse Fly
(left)
Rod
Men
Women
Heavy
Medium
Heavy
Medium
Medium
Lite
Medium
Lite
Heavy
Medium
Medium
Lite
Medium
Lite
Rod
Position
(Alternate
Rod
Positions)
B4
(B5, C4)
C1
(A1, B1)
#
Reps
#
Sets
15
x3
15
B3
15
C1
(A1, B1)
15
E3
(F3)
20
C1
12
C1
12
B2
15
Medium
Lite
Medium
Lite
Medium
Lite
B2
(A4)
B2
(A5)
Lite
X-Lite
Lite
X-Lite
C4
(C5, E3)
C4
(C5, E3)
x3
x3
x3
15
15
12
12
x2
Notes
Stand, knees slightly bent, elbows in, core tight, sit back.
Pull handles in toward body with rowing motion.
Squat down low by sitting down and back, low back arched.
Grab handles, weight on heels, stand upright keeping back flat.
Knees slightly bent, grab handles and press outward until arms
are extended. Slowly move handles back to starting position.
Bend forward, hinging at the hips, back flat, knees bent.
Extend hips and stand upright, keeping back flat.
Grab handle with both hands, arms slightly bent and extended.
Alternate rotating left and right, contracting abs and core.
Right foot in front, left foot behind. Squat down to a 90deg bend
in each knee. Grab handles and stand upright.
Left foot in front, right foot behind. Squat down to a 90deg bend
in each knee. Grab handles and stand upright.
Kneeling position, grab handles at shoulder height. Keep core
tight while leaning forward and extending arms upward.
Stand sideways on board and grab handle with right hand.
Squeeze bicep and flex elbow until fully flexed.
Stand sideways on board and grab handle with left hand.
Squeeze bicep and flex elbow until fully flexed.
Knees slightly bent, core tight. Grab right handle with elbow
slightly bent. Move handle in outward arc keeping elbow fixed.
Knees slightly bent, core tight. Grab left handle with elbow
slightly bent. Move handle in outward arc keeping elbow fixed.
6)
Single-leg Deadlift (Right)
Medium
Lite
C1
12
Single-leg Deadlift (Left)
Medium
Lite
C1
12
Heavy
Medium
Heavy
Lite
Heavy
Medium
B4
(B3)
B2
(B3)
B2
(B3)
Medium
Lite
A3
(A2,
E1+E5,
F1+F5)
15
Single-leg Bent Over Row (Right)
Heavy
Lite
C1
(F1)
12
Single-leg Bent Over Row (Left)
Heavy
Lite
C1
(F5)
12
Heavy
Lite
Heavy
Lite
Medium
Lite
Medium
Lite
B4
(C4, A4)
B4
(C4, A4)
Kneeling Lat Pull
Kneeling Tricep Press
Kneeling Abdominal Crunch
7)
8)
Standing Chest Fly
Single-arm Lat Pull (Right)
Single-arm Lat Pull (Left)
Single-leg Squat (Right)
Single-leg Squat (Left)
15
Stand on right foot, knee slightly bent. Hinge at hips maintaining
low back lordosis. Lift left leg behind and move in straight line
with torso. Grab handles, squeeze hamstring and stand upright.
Stand on left foot, knee slightly bent. Hinge at hips maintaining
low back lordosis. Lift right leg behind and move in straight line
with torso. Grab handles, squeeze hamstring and stand upright.
x3
15
20
12
12
C1
C1
x3
Kneeling position, reach up and grab handles. Keep elbows in
and pull handles toward body keeping chest out, core tight.
Grab handles and get into kneeling position. Keep elbows in by
sides and extend elbows until arms are fully extended.
Grab handles and get into kneeling position, behind board.
Keep hands near ears and exhale, bringing elbows to knees.
Stand, knees slightly bent. Grab handles with elbows slightly
bent. Squeeze chest and bring hands together out in front of
body with arcing motion, keeping elbows fixed.
Stand on right foot, knee bent, hinge at hips maintaining low
back lordosis. Extend left leg behind. Grab handles and pull
toward body, keeping elbow in by side.
Stand on left foot, knee bent, hinge at hips maintaining low back
lordosis. Extend right leg behind. Grab handles and pull toward
body, keeping elbow in by side.
x2
Stand, knees slightly bent, elbows in, core tight, sit back.
Pull right handle toward body with rowing motion.
Stand, knees slightly bent, elbows in, core tight, sit back.
Pull left handle toward body with rowing motion.
Stand on right foot, left foot extended in front. Squat back and
down and grab handles. Stand upward, pushing through heel.
Stand on left foot, right foot extended in front. Squat back and
down and grab handles. Stand upward, pushing through heel.
Full Body (20 minute)
Superset
1)
Exercise
Standing Lat Pull
Squat
Standing Core Rotation
2)
Standing Chest Fly
Deadlift
Kneeling Abdominal Crunch
3)
Kneeling Shoulder Press
Kneeling Lat Pull
Straight Leg Deadlift
Rod
Men
Women
Heavy
Medium
Heavy
Medium
Heavy
Medium
Rod
Position
(Alternate
Rod
Positions)
B4
(B5, C4)
C1
(A1, B1)
#
Reps
#
Sets
12
x4
12
E3
30
Heavy
Medium
A3
12
Heavy
Medium
Heavy
Lite
C1
(A1, B1)
B2
(B3)
Medium
Lite
Heavy
Medium
Medium
Lite
x4
12
20
B1
12
A3
12
C1
(A1, B1)
12
x4
Notes
Stand, knees slightly bent, elbows in, core tight, sit back.
Pull handles in toward body with rowing motion.
Squat down low by sitting down and back, low back arched.
Grab handles, weight on heels, stand upright keeping back flat.
Grab handle with both hands, arms slightly bent and extended.
Alternate rotating left and right, contracting abs and core.
Stand, knees slightly bent. Grab handles with elbows slightly
bent. Squeeze chest and bring hands together out in front of
body with arcing motion, keeping elbows fixed.
Bend forward, hinging at the hips, back flat, knees slightly bent.
Extend hips and stand upright, keeping back flat.
Grab handles and get into kneeling position, behind board.
Keep hands near ears and exhale, bringing elbows to knees.
Kneeling position, grab handles at shoulder height. Keep core
tight while leaning forward and extending arms upward.
Kneeling position, reach up and grab handles. Keep elbows in
and pull handles toward body keeping chest out, core tight.
Bend forward, hinging at the hips, back flat, knees very slightly
bent. Grab handles, extend hips and stand upright, keeping
back flat.
Lower Body
Superset
1)
Exercise
#
Reps
#
Sets
12
x3
C1
(A1, B1)
C1
(A1, B1)
C1
(A1, B1)
Single-leg Deadlift (right)
Heavy
Medium
C1
(A1, B1)
10
Single-leg Deadlift (left)
Heavy
Medium
C1
(A1, B1)
10
Heavy
Lite
C1
(A1, B1)
12
Medium
Lite
Heavy
Medium
Medium
Lite
B2
(C2, A2)
B2
(C2, A2)
C1
(A1, B1)
Split Squat (left)
Squat
3)
Rod
Position
(Alternate
Rod
Positions)
Heavy
Medium
Heavy
Medium
Heavy
Medium
Deadlift
Split Squat (right)
2)
Rod
Men
Women
Single-leg Drive (right)
Single-leg Drive (left)
Standing Calf Raise
10
10
10
10
20
x3
x3
Notes
Bend forward, hinging at the hips, back flat, knees bent.
Extend hips and stand upright, keeping back flat.
Right foot in front, left foot behind. Squat down to a 90deg bend in
each knee. Grab handles and stand upright.
Left foot in front, right foot behind. Squat down to a 90deg bend in
each knee. Grab handles and stand upright.
Stand on right foot, knee slightly bent. Hinge at hips maintaining
low back lordosis. Lift left leg behind and move in straight line with
torso. Grab handles, squeeze hamstring and stand upright.
Stand on left foot, knee slightly bent. Hinge at hips maintaining
low back lordosis. Lift right leg behind and move in straight line
with torso. Grab handles, squeeze hamstring and stand upright.
Squat down low by sitting down and back, low back arched.
Grab handles, weight on heels, stand upright keeping back flat.
Grab handles, right foot on back end of board. Lunge back with
left foot. Stand up and drive through with left knee up high.
Grab handles, left foot on back end of board. Lunge back with
right foot. Stand up and drive through with right knee up high.
Stand with heels off the end of board, heels in and toes out.
Plantar flex ankle joints completely, keeping knees fixed.
Upper Body
Superset
1)
Exercise
Standing Lat Pull
Standing Chest Press
2)
Low Grip Standing Lat Pull
Kneeling Shoulder Press
alt 2)
3)
Medium
Lite
Medium
Lite
#
Reps
#
Sets
B4
(B5, C4)
12
x3
B3
12
B1
12
B1
12
Medium
Lite
B1
12
Kneeling Shoulder Press (iso)
Medium
Lite
B1
12
Standing Chest Fly
Medium
Lite
A3
(A4,
E1 & E5)
12
Lite
X-Lite
B4
12
Medium
X-Lite
A3
(A4,
E1 & E5)
12
Lite
X-Lite
B4
12
B2
15
B2
12
B2
12
Standing Chest Fly (iso)
Standing Reverse Fly (iso)
4)
Heavy
Lite
Heavy
Lite
Rod
Position
(Alternate
Rod
Positions)
Low Grip Standing Lat Pull (iso)
Standing Reverse Fly
alt 3)
Rod
Men
Women
Kneeling Tricep Press
Standing Bicep Curl (right)
Standing Bicep Curl (left)
Heavy
Lite
Medium
Lite
Medium
x3
x3
Notes
Stand, knees slightly bent, elbows in, core tight, sit back.
Pull handles in toward body with rowing motion.
Knees slightly bent, grab handles and press outward until arms are
extended. Slowly move handles back to starting position.
Stand facing back of board, knees slightly bent. Grab handles,
elbows in, pull handles toward body.
Kneeling position, grab handles at shoulder height. Keep core tight
while leaning forward and extending arms upward.
One arm pinned at finish position while other arm works through
the range of motion.
One arm pinned at finish position while other arm works through
the range of motion.
x3
Stand, knees slightly bent. Grab handles with elbows slightly bent.
Squeeze chest and bring hands together out in front of body with
arcing motion, keeping elbows fixed.
Knees slightly bent, core tight. Grab handles with elbows slightly
bent. Move handles in outward arc keeping elbows fixed.
x3
One arm pinned at finish position while other arm works through
the range of motion.
One arm pinned at starting position while other arm works through
the range of motion.
x3
Grab handles and get into kneeling position. Keep elbows in by
sides and extend elbows until arms are fully extended.
Stand sideways (facing right) on board and grab handle with right
hand. Squeeze bicep and flex elbow until fully flexed.
Stand sideways (facing left) on board and grab handle with left
hand. Squeeze bicep and flex elbow until fully flexed.
Lite
4)
5)
B1
15
Standing Chest Fly (iso - left)
Medium
X-Lite
A3
12
Right arm pinned at finish position while other arm works through
the range of motion.
Standing Chest Fly (iso - right)
Medium
X-Lite
A3
12
Left arm pinned at finish position while other arm works through
the range of motion.
B3 & B5
15
B5 & B3
15
Push-Pull (right push, left pull)
Push-Pull (left push, right pull)
6)
8)
9)
10)
Medium
Lite
Medium
Lite
x3
x3
Stand and grab handles. Simultaneously extend right hand away
from body and pull left hand toward body. Maintain core stability.
Stand and grab handles. Simultaneously extend left hand away
from body and pull right hand toward body. Maintain core stability.
Medium
Lite
Heavy
Lite
B3
(C3, A3)
B2
(B3)
Standing Shoulder Press/External
Cuff
Medium
X-Lite
C2
12
Narrow Grip Lat Pull with Rear
Deltoid
Medium
X-Lite
C2
12
External Rotator Cuff (Push-Pull)
Medium
X-Lite
C4
25
Fly-Press
Medium
X-Lite
A3
15
External Rotator Cuff (Push)
Medium
X-Lite
C3
25
x3
Stand, grab handles and separate rods 12 inches. Push handles
away from body to full extension. Maintain rod separation.
External Rotator Cuff (Pull)
Medium
X-Lite
C5
25
x3
Stand, grab handles and separate rods 12 inches. Pull handles
toward body. Maintain rod separation.
Kneeling Lat Pull
Kneeling Tricep Press
7)
Stand leaning forward, knees slightly bent. Grab handles, elbows
bent. Raise hands in arc up toward ears. Lead with elbows.
Lite
X-Lite
Shoulder Lateral Raises
12
x3
15
X3
Kneeling position, reach up and grab handles. Keep elbows in and
pull handles toward body keeping chest out, core tight.
Grab handles and get into kneeling position. Keep elbows in by
sides and extend elbows until arms are fully extended.
Stand facing arcs leaning forward, knees bent (deadlift posture).
Extend handles upward, away from body, maintaining separation.
Stand facing away from arcs, back straight. Pull handles toward
body in wide arcing motion.
x3
Stand, grab handles and separate rods 12 inches. Alternate pulling
handles toward body and extending completely. Maintain rod
separation throughout movement.
Stand with knees slightly bent and grab handles. Keep chest out
and bring handles together out in front of body in fly/press motion.
Core & Abs
Superset
1)
2)
Exercise
4)
Rod
Position
(Alternate
Rod
Positions)
#
Reps
#
Sets
x3
Standing Core Rotation
Heavy
Medium
E3
(D3)
30
Standing Single-arm Fly (right)
Medium
Lite
A3
10
Standing Single-arm Fly (left)
Medium
Lite
A3
10
Heavy
Lite
Lite
X-Lite
Lite
X-Lite
B2
(B3)
20
B4
10
B4
10
Lying Abdominal Crunch
Lite
X-Lite
C1
(B1)
20
Scissor Kick Oblique Crunch (right)
Lite
X-Lite
B1
10
Scissor Kick Oblique Crunch (left)
Lite
X-Lite
B1
10
Core Pull/Press (right)
Lite
X-Lite
A2 & C2
10
Core Pull/Press (left)
Lite
X-Lite
C2 & A2
10
Kneeling Abdominal Crunch
Standing Single-arm Reverse Fly
(right)
Standing Single-arm Reverse Fly
(left)
3)
Rod
Men
Women
x3
x3
x3
Notes
Grab handle with both hands, arms slightly bent and extended.
Alternate rotating left and right, contracting abs and core.
Stand, knees slightly bent. Grab right handle with elbow slightly
bent. Squeeze chest and bring handle out in front of body with
arcing motion, keeping elbow fixed.
Stand, knees slightly bent. Grab left handle with elbow slightly
bent. Squeeze chest and bring handle out in front of body with
arcing motion, keeping elbow fixed.
Grab handles and get into kneeling position, behind board. Keep
hands near ears and exhale, bringing elbows to knees.
Knees slightly bent, core tight. Grab right handle with elbow
slightly bent. Move handle in outward arc keeping elbow fixed.
Knees slightly bent, core tight. Grab left handle with elbow slightly
bent. Move handle in outward arc keeping elbow fixed.
Lie on back, knees bent, feet flat. Grab handles and contract abs
to crunch upward as far as possible.
Lie on back, legs extended. Grab left handle with right hand.
Scissor kick legs and as left leg goes up, contract obliques and
crunch up to the left.
Lie on back, legs extended. Grab right handle with left hand.
Scissor kick legs and as right leg goes up, contract obliques and
crunch up to the right.
Place left foot on right/back corner of board, right knee off board.
Grab handles and pull handles laterally, until hands are in front of
body. Maintain separation between rods and extend arms forward.
Place right foot on left/back corner of board, left knee off board.
Grab handles and pull handles laterally, until hands are in front of
body. Maintain separation between rods and extend arms forward.
5)
Marching
6)
Side Bridge Lat Pull (right)
Side Bridge Lat Pull (left)
Medium
Lite
Heavy
Lite
Heavy
Lite
C2
(B2)
20
x3
B3
12
x3
B3
12
Grab handles and squeeze together with hands in front of body.
Lean forward and alternate lifting each knee. Keep firing glute,
quad, and calf of straight leg in order to maintain core stability.
Place left hand on right side of board in a side bridge, facing right.
Grab handle and pull elbow in toward side. Maintain bridge.
Place right hand on left side of board in a side bridge, facing left.
Grab handle and pull elbow in toward side. Maintain bridge.
Balance Exercises
Superset
1)
2)
Exercise
#
Reps
#
Sets
x3
Medium
X-Lite
A3
12
Standing Single-arm Fly (left)
Medium
X-Lite
A3
12
Single-arm, Single-leg Deadlift
(right)
Medium
Lite
C1
10
Single-arm, Single-leg Deadlift (left)
Medium
Lite
C1
10
Single-arm, Single-leg Row (right)
Medium
Lite
A4
12
Single-arm, Single-leg Row (left)
Medium
Lite
A4
12
C1
12
C1
12
B2
12
B2
12
Single-arm Split Squat (left)
Single-leg Drive (right)
Single-leg Drive (left)
4)
Rod
Position
(Alternate
Rod
Positions)
Standing Single-arm Fly (right)
Single-arm Split Squat (right)
3)
Rod
Men
Women
Medium
Lite
Medium
Lite
Medium
Lite
Medium
Lite
x3
x3
Notes
Stand, knees slightly bent. Grab right handle with elbow slightly
bent. Squeeze chest and bring handle out in front of body with
arcing motion, keeping elbow fixed.
Stand, knees slightly bent. Grab left handle with elbow slightly
bent. Squeeze chest and bring handle out in front of body with
arcing motion, keeping elbow fixed.
Stand on right foot, knee slightly bent. Hinge at hips maintaining
low back lordosis. Lift left leg behind and move in straight line with
torso. Grab right handle, squeeze hamstring and stand upright.
Stand on left foot, knee slightly bent. Hinge at hips maintaining low
back lordosis. Lift right leg behind and move in straight line with
torso. Grab left handle, squeeze hamstring and stand upright.
Stand on right foot, knee bent, hinge at hips maintaining low back
lordosis. Extend left leg behind. Grab handle with right hand and
pull toward body, keeping elbow in by side.
Stand on left foot, knee bent, hinge at hips maintaining low back
lordosis. Extend right leg behind. Grab handle with left hand and
pull toward body, keeping elbow in by side.
Right foot in front, left foot behind. Squat down to a 90deg bend in
each knee. Grab right handle and stand upright.
Left foot in front, right foot behind. Squat down to a 90deg bend in
each knee. Grab left handle and stand upright.
Grab handles, right foot on back end of board. Lunge back with left
foot. Stand up and drive through with left knee up high.
Grab handles, left foot on back end of board. Lunge back with right
foot. Stand up and drive through with right knee up high.
Standing Chest Fly (left - split
stance)
Medium
X-Lite
A2
12
Pin right hand in extended position, fly with left.
Standing Chest Fly (right - split
stance)
Medium
X-Lite
A2
12
Pin right hand in extended position, fly with right.
Additional Exercises
Superset
1)
Exercise
Rod
Position
(Alternate
Rod
Positions)
#
Reps
#
Sets
Notes
Heavy
Lite
Heavy
Lite
C4
12
x3
C1
12
Place left hand on right side of board in a side bridge, facing right.
Grab handle and pull elbow in toward side. Maintain bridge.
Place right hand on left side of board in a side bridge, facing left.
Grab handle and pull elbow in toward side. Maintain bridge.
Medium
Lite
C1
12
x3
Single-leg Bent Over Row (right)
Medium
Lite
C1
12
Single-leg Bent Over Row (left)
Stand on right foot, knee bent, hinge at hips maintaining low back
lordosis. Extend left leg behind. Grab handles and pull toward
body, keeping elbow in by side.
Stand on left foot, knee bent, hinge at hips maintaining low back
lordosis. Extend right leg behind. Grab handles and pull toward
body, keeping elbow in by side.
Lite
X-Lite
A2/C2
10
x3
Core Pull/Press (right)
Lite
X-Lite
C2/A2
10
Core Pull/Press (left)
Place left foot on right/back corner of board, right knee off board.
Grab handles and pull handles laterally, until hands are in front of
body. Maintain separation between rods and extend arms forward.
Place right foot on left/back corner of board, left knee off board.
Grab handles and pull handles laterally, until hands are in front of
body. Maintain separation between rods and extend arms forward.
Medium
Lite
C2
20
x3
Grab handles and squeeze together with hands in front of body.
Lean forward and alternate lifting each knee. Keep firing glute,
quad, and calf of straight leg in order to maintain core stability.
Side Bridge Lat Pull (right)
Side Bridge Lat Pull (left)
2)
3)
Rod
Men
Women
4)
Marching
25
x3
External Rotator Cuff (Push-Pull)
Lite
X-Lite
C4
5)
Stand, grab handles and separate rods 12 inches. Alternate
pulling handles toward body and extending completely. Maintain
rod separation throughout movement.
6)
External Rotator Cuff (Push)
Lite
X-Lite
C3
(C2)
25
x3
Stand, grab handles and separate rods 12 inches. Push handles
away from body to full extension. Maintain rod separation.
7)
External Rotator Cuff (Pull)
Lite
X-Lite
C5
25
x3
Stand, grab handles and separate rods 12 inches. Pull handles
toward body. Maintain rod separation.
Lite
X-Lite
A2
15
x3
Stand with knees slightly bent and grab handles. Keep chest out
and bring handles together out in front of body in fly/press motion.
Medium
Lite
B2
Wide alternating circles, sweeping across the body (can move
hands in either direction - in to out or out to in)
x3
Circles (outer)
Medium
Lite
A2
10)
Wide alternating circles, sweeping across the body (can move
hands in either direction - in to out or out to in)
x3
Circles (inner)
Medium
Lite
C2
11)
15
each
arm
15
each
arm
15
each
arm
x3
Circles (neutral)
Wide alternating circles, sweeping across the body (can move
hands in either direction - in to out or out to in)
12
x3
Right-leg Deadlift w/ Lat Pull Finish
Medium
Lite
C1
12)
Single-leg deadlift completed to bent over position. Keep core
static and pull handles up toward body, elbows in. Extend arms
and alternate between single-leg deadlift and bent over lat pull.
12
x3
Left-leg Deadlift w/ Lat Pull Finish
Medium
Lite
C1
13)
Single-leg deadlift completed to bent over position. Keep core
static and pull handles up toward body, elbows in. Extend arms
and alternate between single-leg deadlift and bent over lat pull.
Right-arm, Left-leg Isolateral Chest
Press w/ Glute Bridge
Medium
Lite
C1
12
x3
14)
Lie on back in single-leg glute bridge w/ head off board. (left leg
bent, heel on board toe up, right leg slightly bent and suspended
in line w/ hip and shoulder) Perform right-arm chest press with rod.
Left-arm, Right-leg Isolateral Chest
Press w/ Glute Bridge
Medium
Lite
C1
12
x3
15)
Lie on back in single-leg glute bridge w/ head off board. (right leg
bent, heel on board toe up, left leg slightly bent and suspended in
line w/ hip and shoulder) Perform left-arm chest press with rod.
Right-arm, Left-leg Isolateral Lat
Pull w/ Glute Bridge
Medium
Lite
C2
12
x3
16)
Lie on back in single-leg glute bridge w/ head off board. (left leg
bent, heel on board toe up, right leg slightly bent and suspended
in line w/ hip and shoulder) Perform right-arm lat pull with rod.
Left-arm, Right-leg Isolateral Lat
Pull w/ Glute Bridge
Medium
Lite
C2
12
x3
17)
Lie on back in single-leg glute bridge w/ head off board. (right leg
bent, heel on board toe up, left leg slightly bent and suspended in
line w/ hip and shoulder) Perform left-arm lat pull with rod.
8)
Fly-Press
9)
