All right, what's up everybody so we're gonna go through a nice little double stick flow here
So two of your longer sticks, I've got to six footers with me
First things we're going to start with just kind of get the body movement a little bit of a warm-up base some
Articulations, get the body flowing, blood pumping, muscles warmed up, and then we'll graduate to a little deeper stretching
So it's got the two sticks here first. I want your right foot out in front. So a shorter staggered stance
Then both sticks are gonna go just outside the toes
Maybe a couple inches in front
I'm going to grab towards the top of the sticks
We're gonna sink down just so you feel a nice light stretch and then a light push down into the sticks
maybe 10 to 20 percent now all we're gonna do I were
creating that tension
Is just flowing the sticks back and forth
So it starts to warm up the trunk all the way up through the shoulder girdle
into the arm line
Just gonna get about five each here
And we're going to switch legs
Got to make sure we do it on both sides cuz one side will always feel a little bit more
Again, you want the stick. So they're not too far out. They shouldn't be angled in and closing off your gap
it should be a nice neutral stance here and
start gliding
Again keep the push down nice and light
We don't want to be pushing too hard yet
All this would turn into though if we started pushing more forces, we make it more of a strength exercise
great for activation
Okay, there we go. So we kind of got the trunk to the shoulders moving now
We're gonna go in and get the lower half and work on our hints
You're going to take both sticks place them right over your shoulders
Angled out in front and then so the grip is just above your shoulder
So they won't catch as you start sliding. We're gonna take a little bit of a wider basis, maybe a little bit beyond shoulders
Soft knees hinge for me and then all we're doing is sliding down the rail. So we're using the sticks like rails
So we're going to slide down
Activate we're going to pause here for three
Slide back up. Make sure you're squeezing through the glutes and the posterior chain to stand up
We'll get three of these each time seeing if we can progress to a little bit further
Again we're never taking anything into pain
But we do want to activate so we always want to get to a stretch and start working a little bit beyond that
If we felt good on this last one when we're down there for three seconds
I want you to activate a little bit more some more neural Drive so push down into the sticks and go three
two
one
Slide them back up squeeze in the back side. Now. I want to take that to a single leg
So we're gonna take right foot out in front
So maybe one to two inches out in front of your left foot?
The left knee is soft slightly bent and now you're gonna hinge again, so same thing, but just focusing on one leg
So it's always gonna be more about the front leg
That's where we're getting a stretch
The back leg. So the left leg right now is working on stabilizing you it's also getting it prepped for single leg movements
slide again
Always making sure we're breathing throughout
So third one here a little bit further. You're breathing in on the way down
We're gonna hold
activate push down into the sticks
to one slide it back up and
switch the legs
So what you guys want to pay attention to is
Does it feel the same on the right leg and the left leg? Do you feel one sides more restricted one sides tighter?
Be aware of these things
Every exercise can be an assessment
So sliding down challenging that again you're also making sure your backs flat and we're not doing this we're not rounding through the spine
Slide up third rep will activate at the bottom
Just push down slide it a little bit deeper hold and
activate three two
One squeeze back side come back up
Okay, so from there we're going to graduate out. So we're going wiggle those feet
internal-external out to a white base
I'm gonna take both sticks and place them just inside your feet
So right at just below the base of the big toe towards the arch
You gotta reach up to your sticks
Probably ideally somewhere about halfway up the grip
Soft knees so we drop in a little bit of horse stance and then now you're going to activate your hinge
So I want you to hinge in there. We're gonna drive back go with a nice deeper stretch through the lat line
So we're getting a little bit of definitely the posterior back lines and some little bit of lateral lines once we start moving here
So we're holding this three two one. I want you to take your left arm
Bring it across your body as your right arm pulls back
So now I'm gonna bring in some spiral line
Or hold in your back arm is basically doing a monkey hang
Okay now shift them across to the other side. We're nice and light right now each time
We'll activate a little bit more. So first one is just hanging
So you should feel a nice big stretch coming around the back side and
Then on your back arm, it's through the chest the arm line
anterior shoulder
So come back to Center, let's push it a little bit deeper this time
Hang in there, and now this time we want to activate a little bit more. So about 20% down into the sticks
You can go three
two one
rotate left arm across
get down a little bit deeper than last time if you need to you can always walk your hands up for a deeper stretch and
Activate 20% pushing down into those sticks and this time we're going to start looking at the back stick. So bring in some cervical
rotation
Three two one rotate to the other side
Activate through the sticks
Look up at the back one
three two
One back to Center a little bit deeper again
and 30% down into the sticks, so
What we're doing is bringing more neural drive to your stretch adding some strength to those outer ranges so that we can gain this mobility
and rotate
So a little deeper
So you're gonna drop in a little bit further crease that stretch walk the hands make sure there's tension there and push down at 30%
Let's look up towards the back stick
three two
one rotate
Yeah a little deeper on this third round
Activate through the sticks look up and
three two
one
Good. So we've got through the back side. Now we're going to open up anterior line. So we're gonna push the hips forward
So the driver is your glutes drive the hips forward
Pull the sticks back and we're hanging through there three
two
One activate the chest and arm line to bring it across almost like a chest fly sticks touch
Activate again push open up a little bit further this time. We're going to open up the hands rotate the wrists back
Get a deeper stretch up that arm line all the way through the forearms to the wrist
Push down about 20% this time
three two
one
rotate forward and
one more
pull back little bit deeper
Rotate the hands open
push down a
30% so you should feel everything from the hips from the growing the adductors through the ribcage the obliques up through the arm line
two one back to Center
Okay, now we're going to go back to a staggered stance
So this time we're going to hold a little bit of a lunge. So I start with the stiff leg
Grab down towards the base of the grips. The sticks will go if you lift them up
Arm's length put them right down on the ground with a slight angle back towards you and now drop into a half lunge
Then all I want you to do here is we are going to push down. So we're gonna push into the ground at about 30%
3 2 1 stand it up. We'll go back and go 30%
down
activate so a
Standing plank from the lunge position. So strengthening the legs the hips the core the arm line
relaxed and
One more down
40% push
Three two one good switch legs
Just to make sure it lifts the sticks
Angle them in a little bit. They should be right outside the big toe and the little toe and drive the sticks down
20%
three two
One stand it up
activate again
push
Three two, we're at 30% one
back one more
40% now push drive
three two one
Good come out of that
Let me get one more in here. So we're gonna work on your RDL so sticks out angle them in you got feet together
We're gonna start on the right leg soft through the knees
Drive the sticks forward as you push your left leg back. Try to make a tabletop
Three two one trying to stick up and then go right back into it
Three two one
Stick up
Knees up. So sticks are pushing down
last one
Three two one drive that knee up push through the ground and put that down and switch legs
Sticks go out leg goes back create that tension three two, one drive that knee up
Two more
Drive back make that nice seamless line push through the ground
Drive up
last one
Create a little bit more tension in there
Three two one push through the ground and drive it up
Excellent now let's just take this a little bit wider and
Stretch that all out one last time so kind of what we did before but a wider stance just push the sticks forward
We're going to hold it for ten
nine eight seven
six five four three two one
Shift to the right
Ten nine eight seven six
five four three
two one
shift to the left
Ten nine eight seven six
five four three
two one push back to Center
Squeeze the gluts stand it up and you are now done with your flow
So hope you enjoyed that got your body moving
Blood flowing muscles warmed up go out and do the activity you enjoy stick