These workouts provide comprehensive movements that integrate warmup routines and effective exercises designed to enhance athletic performance. Discover how the MultiStik can aid in your training program with the dynamic and unique movements detailed below.
Training
MultiStik Workout 4
Tsunami Bar® Technology
- Warmup
- Behind The Neck Stik Squeeze
- Shoulder Interior/Exterior Rotating Oscillation
- Trunk Rotation (Standing)
- Trunk Rotation (Leaning)
- Over & Back
- Around The World Shoulder Mobility
- Day 1
- Single Leg Deflects
- Single Leg Frontal Deflects
- Single Leg Overhead Deflects
- Single Leg Lateral Deflects
- Single Leg Transitional Deflects to Overhead Deflects
- Day 2
- Transitional Counter Deflects to Overhead Counter Deflects
- Dead Bug Deflects
- Bird Dog Deflects
- Plank Single Arm Deflects
- Russian Twist Deflects
- Day 3
- Walking Counter Deflects (Box)
- Walking Overhead Counter Deflects (Box)
- Walking Frontal Counter Deflects (Box)
- Lunging Counter Deflects
- Transitional Lateral Deflects
Movements
Warmup
Optional: Use the movements below to warmup before each workout.
10 seconds each movement.
Day 1
Repeat 5x, 25 second intervals, 25 second cool down between sets.
Single Leg Deflects
- Balance on One Leg
- Brace Core
- Arms Slightly Bent by Side
- Quick/Short Deflects
Single Leg Frontal Deflects
- Balance on One Leg
- Brace Core
- Arms Slightly Bent Raised Infront of Body
- Quick/Short Alternating Deflects
Single Leg Overhead Deflects
- Balance on One Leg
- Brace Core
- Arms Raised Slightly Overhead
- Quick/Short Deflects
Single Leg Lateral Deflects
- Balance on One Leg
- Brace Core
- Arms Raised to the Side
- Quick/Short Deflects
Single Leg Transitional Deflects to Overhead Deflects
- Balance on One Leg
- Brace Core
- Arms by Side of Body
- Quick/Short Deflects to Overhead Deflects
Day 2
Repeat 4x, 25 second intervals, 25 second cool down between sets.
Transitional Counter Deflects to Overhead Counter Deflects
- Athletic Stance
- Brace Core
- Arms by Side of Body
- Quick/Short Alternating Deflects to Overhead Deflects
Dead Bug Deflects
- Lie on Back with Arms & Legs Raised Off Ground
- Work to Extend Opposite Arm & Opposite Leg
- Switch Stik to Other Hand After Each Round
Bird Dog Deflects
- Bird Dog Stance
- Opposite Arm with Stik & Opposite Leg Extended Out
- Brace Core
- Quick/Short Up & Down Movement of Arm
Plank Single Arm Deflects
- Plank Position with One Arm Extended Forward with Stik
- Brace Core
- Quick/Short Up & Down Movement of Arm
Russian Twist Deflects
- Seated Position with Legs Raised Slightly Off Ground
- Close Grip Hold on Stik Infront of Stomach
- Brace Core
- Quick/Short Deflects While Rotating Body to ea. Side
Day 3
Repeat 5x, 25 second intervals, 25 second cool down between sets.
Walking Counter Deflects (Box)
- Athletic Stance
- Brace Core
- Arms Slightly Bent by Side
- Quick/Short Alternating Deflects
- Walk in Short/Quick Steps in Shape of Box
Walking Overhead Counter Deflects (Box)
- Athletic Stance
- Brace Core
- Arms Slightly Raised Above Head
- Quick/Short Alternating Deflects
- Walk in Short/Quick Steps in Shape of Box
Walking Frontal Counter Deflects (Box)
- Athletic Stance
- Brace Core
- Arms Slightly Bent Raised Infront of Body
- Quick/Short Alternating Deflects
- Walk in Short/Quick Steps in Shape of Box
Lunging Counter Deflects
- Brace Core
- Arms Slightly Bent by Side
- Quick/Short Alternating Deflects While Lunging
Transitional Lateral Deflects
- Athletic Stance
- Arms Slightly Bent by Side
- Brace Core
- Quick/Short Deflects While Raising Arms Up & Down
Day 4
Day 5
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