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Rocker Side Lunges and Cable Woodchops

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Lateral chopping motion to develop total body strength.

Muscles Worked
Shoulders, Back, Abdominals, Legs

Starting Position
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.


  1. Lunge onto your left leg, toward the cable system. Simultaneously reach up with your hands.
  2. 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.
  3. Repeat for a full set and then swap sides, facing the opposite direction in your lunge and switching the orientation of your hands.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to