Core

Half-Kneeling Rotational Cable Chop

"This exercise trains your core for exactly what it's designed to do: provide stability and transfer power across multiple planes of motion," says Dowdell.

Do this: Attach a rope to a cable station, kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat.

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