4. Wood Choppers
Move Targets: Shoulders and Core
Step 1: Hold the med ball or weight in both hands and bring it to one side of your body as you come into a half squat. Your chest and shoulders and turn toward the ball, but your hips and knees will face forward.
Step 2: Come out of the squat as your bring the weight diagonally across the body. The weight should be higher than your head at full extension. Keep your elbows soft and your hips facing forward. This will protect the knees and lower back from unnecessary twisting.
Step 3: Bring the ball back to the starting point without bending the elbows. This means the weight stays an arm’s-distance away from you at all times.