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Yearlong Workout: Phase II, Workout A

3 Cable Woodchop

Sets: 2 Reps: 10 (each side) Tempo: 111 Rest: 60 Seconds

Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over one shoulder [1]. Now rotate your torso diagonally downward and to the opposite side as if you were chopping into a tree, until the handle passes your opposite knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side, and then switch sides and repeat.

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