Mini Stik Movements

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Warm Up: Toe Touch Squeeze

Place Stik Behind Back & Grab Both Ends
Slowly Bend Over while Dragging Stik behind Hamstrings
Squeeze Stik together at Bottom of Stretch

Warm Up: Sky Dive Stretch

Base Slightly Wider than Shoulder Width
Grab Stik on Both Ends
Rotate Shoulders Behing Back while Bending Over

Warm Up: Pretzel Wrap

Base Slightly Wider than Shoulder Width
Hand on both Ends of Stik facing Up other facing Down
Cross Hand facing Up over Hand facing Down While Squeezing Stik

Warm Up: Pretzel Wrap Toe Touch

Base Slightly Wider than Shoulder Width
Hand on both Ends of Stik facing Up other facing Down
Cross Hand facing Up over Hand facing Down While Squeezing Stik
Keep Position & Bend Over

Warm Up: Pretzel Wrap Toe Touch Rotations

Base Slightly Wider than Shoulder Width
Hand on both Ends of Stik facing Up other facing Down
Cross Hand facing Up over Hand facing Down While Squeezing Stik
Keep Position & Bend Over
Rotate to ea. Toe & finish coming to Upright Position

Warm Up: Hip Rotations

Stik Positioned Out Infront of Body on Ground
Arms Slightly Bent Infront of Body on Top of Stik
Chest leaned slightly forward with Hips back
Bend Knees Slightly
Snap Hips ea. Side While Keeping Shoulders Square to Ground

Mini Whiplash

Brace Core
Hands 12 in apart
Snap Hips & Core
Keep Back Elbow Tucked & Back Hand Facing Up
Snap Stik at Halfway & Hold

Mini Transitional Deflects

Brace Core
Arms Slightly Bent by Side
Quick/Short Deflects
Slow Transition from Side to Overhead
Repeat Coming Down

Mini Suitcase Close Grip Deflects

Seated Position with Legs Raised Slightly Off Ground
Close Grip Hold on Stik in front of Stomach
Brace Core
Quick/Short Deflects While Rotating Body to ea. Side

Mini Single Arm Behind Back Deflect

Brace Core
Golf Position with Arm Placed on Shoulder
Other Arm Behind Back while Deflecting

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