MultiStik Movements

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Single Leg Overhead Deflects

Hockey · Human Performance · MultiStik

Balance on One Leg
Brace Core
Arms Raised Slightly Overhead
Quick/Short Deflects

Overhead Complex Deflects

Basketball · Cricket · Golf · MultiStik

Athletic Stance
Arms Raised Overhead
Brace Core
Quick/Short Deflects While Slowly Progressing Arms Down

Single Leg Deflects

Cricket · Human Performance · MultiStik

Balance on One Leg
Brace Core
Arms Slightly Bent by Side
Quick/Short Deflects

Split Squat Hops with Counter Deflects

Basketball · Hockey · MultiStik

Split Squat Stance
Brace Core
Arms Slightly Bent by Side
Quick/Short Alternating Deflects with Quick Hops on Balls of Foot

Over & Back

MultiStik · Warmup

Opens up the shoulder girdle while engaging the pectorals and scapular areas

Trunk Rotation (Leaning)

MultiStik · Warmup

Thoracic spine activation to increase Range of Motion and reduce tension in lower back
Keep movement slow and controlled while maintaining a neutral head and neck position

Trunk Rotation (Standing)

MultiStik · Warmup

Thoracic spine activation to increase Range of Motion and reduce tension in lower back
Keep movement slow and controlled while maintaining a neutral head and neck position

Shoulder Interior/Exterior Rotating Oscillation

MultiStik · Warmup

Increase blood flow and activates connective tissue without Prime Mover activation
Goal is a smooth rhythmic movement. Do not overpower the bar.

Behind The Neck Stik Squeeze

MultiStik · Warmup

Low Impact muscular activation and enhances shoulder Range of Motion
Perform with an even 2-count tempo (2-counts concentric … 2-counts eccentric)

Around The World Shoulder Mobility

MultiStik · Warmup

Expands upon the “Over & Back” exercise by increasing shoulder Range of Motion while lengthening and engaging lats, intercostals, and Serratus

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