Rocker Side Lunges and Cable Woodchops
Lateral chopping motion to develop total body strength.
Shoulders, Back, Abdominals, Legs
Use a single cable handle, attached in the high position. Stand with a wide stance, toes slightly out, and with your left leg close to the cable system. Take the cable handle in both hands, with your right (outside) hand on the bottom.
- Lunge onto your left leg, toward the cable system. Simultaneously reach up with your hands.
- Now, shift your weight to your right leg lunge as you pull the cable down and across your body with both hands, using a diagonal downward chop. Keep your chest tall and open throughout the movement—do not cave in as you chop down.
- Repeat for a full set and then swap sides, facing the opposite direction in your lunge and switching the orientation of your hands.