Wood Chop.

Make every rep count.

1. 01

   Set the cable pulley high and attach a rope. Stand side-on to the stack in an athletic stance: feet just outside shoulder-width, knees soft, core braced.

2. 02

   Grip the rope with both hands about shoulder-width apart and bring it up near the high pulley. Lift the inside knee into a hip-flexed “set” position (as instructed), keeping your chest tall and shoulders down.

3. 03

   Exhale and drive the movement by rotating your torso (not just your arms), pulling the rope diagonally down and across your body toward your down/kneeling-side knee. Keep your arms controlled and your spine neutral.

4. 04

   Pause briefly, then slowly return to the start under control—don’t let the weight yank you back.

5. 05

   Complete all reps, then switch sides.