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 5
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
- Split Squat Counter Deflects
- Split Squat Frontal Counter Deflects
- Split Squat Overhead Counter Deflects
- Split Squat Transitional Counter Deflects
- Split Squat Transitional Lateral Counter Deflects
- Day 2
- Counter Deflect Scissor Jumps
- 3-Way Lunging Counter Deflects
- Jumping Deflects
- Single Leg Hopping Counter Deflects
- Single Leg Hopping Overhead Counter Deflects
- Day 3
- Single Arm Single Leg Lateral Deflects
- Single Leg Hopping Transitional Counter Deflects
- Bosu Ball Deflects
- Bosu Ball Overhead Deflects
- Bosu Ball Frontal Deflects
Movements
Warmup
Optional: Use the movements below to warmup before each workout.
10 seconds each movement.
Day 1
Repeat 5x, 25 second intervals, 20 second cool down between sets.
Split Squat Counter Deflects
- Split Squat Stance
- Brace Core
- Arms Slightly Bent by Side
- Alternate Deflects
Split Squat Frontal Counter Deflects
- Split Squat Stance
- Brace Core
- Arms Raised Infront of Body
- Alternate Deflects
Split Squat Overhead Counter Deflects
- Split Squat Stance
- Brace Core
- Arms Raised Slightly Above Head
- Alternate Deflects
Split Squat Transitional Counter Deflects
- Split Squat Stance
- Brace Core
- Arms by Side of Body
- Transitional Alternating Deflects While Hopping on One Leg
Split Squat Transitional Lateral Counter Deflects
- Split Squat Stance
- Brace Core
- Arms Raised Slightly Above Head
- Transitional Alternating Deflects While Hopping on One Leg
Day 2
Repeat 4x, 25 second intervals, 20 second cool down between sets.
Counter Deflect Scissor Jumps
- Split Squat Stance
- Brace Core
- Arms Slightly Bent
- Quick/Short Alternating Deflects while Rapidly Switching Feet
3-Way Lunging Counter Deflects
- Brace Core
- Arms Slightly Bent by Side
- Quick/Short Alternating Deflects
- Lunge Forward, to the Side, & Backward
Jumping Deflects
- Athletic Stance
- Brace Core
- Arms Slightly Bent by Side
- Deflects While Jumping (Time Up Jump with Bend of Upward Movement)
Single Leg Hopping Counter Deflects
- Brace Core
- Raise Knee Up
- Hop on One Foot While Alternating Deflects
- Alternate Leg with Each Set
Single Leg Hopping Overhead Counter Deflects
- Balance on One Leg
- Brace Core
- Arms Raised Slightly Above Head
- Alternating Deflects While Hopping on One Leg
- Alternate Leg with Each Set
Day 3
Repeat 4x, 25 second intervals, 20 second cool down between sets.
Single Arm Single Leg Lateral Deflects
- Balance on One Leg
- Brace Core
- Arm Raised Out by Side of Body
- Quick/Short Up & Down Movements with Arm
- Alternate Leg with Each Set
Single Leg Hopping Transitional Counter Deflects
- Balance on One Leg
- Brace Core
- Arms by Side of Body
- Transitional Alternating Deflects While Hopping on One Leg
- Alternate Leg with Each Set
Bosu Ball Deflects
- Athletic Stance While Balancing on Bosu Ball
- Brace Core
- Arms Slightly by Side
- Quick/Short Deflects
Bosu Ball Overhead Deflects
- Athletic Stance While Balancing on Bosu Ball
- Brace Core
- Arms Slightly Raised Above Head
- Quick/Short Deflects
Bosu Ball Frontal Deflects
- Athletic Stance While Balancing on Bosu Ball
- Brace Core
- Arms Raised Out Infront of Body
- Quick/Short Deflects
Day 4
Day 5
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