- Wood Chopper - (3 sets | 3 reps | 30 sec rest) The Wood Chopper is a full body exercise that challenges coordination and stability. Starting Position 1. Stand with each foot 8-12 inches (depending on height) wider than hip position and the toes pointed outwards at a 45 degree angle. Hold a medicine ball (small heavy ball) or single dumbbell between the legs. Technique 2. Drop hips back and down until the knees are bent 90 degrees and the arms are hanging strait down between the legs. 3. At the bottom of the movement the head is up and the chest is facing forward. 4. Drive back up, leading with the chest and shoulders and swinging the ball/dumbbell up overhead without bending the elbows. 5. Contract the abdominals and forcefully swing the ball back down with the same arm and body motion. Target Muscle(s) Quadriceps, Hamstrings, Glutes, Back and Shoulders Secondary Movers and Stabilizers Arms and Abdominals Tips - The upper body will naturally angle forward at the hips to counterbalance the hips moving back. - Keep head up and eyes forward. Avoid looking down. - Maintain a neutral spine, paying special attention paid to not rounding the back. Think, chest up. In a neutral position the lower back is being strengthened, while rounded it is susceptible to injury. - Distribute body weight evenly through the soles of the feet. If heels are lifting off the ground focus on pushing the hips back. - Consciously contract the abdominals throughout the movement. This protects the back and increases power by stabilizing the torso. - Performing this exercise at a fast tempo increases the intensity and workload on the entire upper body. Work on form at a slower pace first.