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Diagonal Cable Chop w/Reverse Lunge

November 2nd, 2009 No Comments

Diagonal Cable Chop w/Reverse Lunge

“Breaking Down The Workout” — Francesca Meccariello

This combination exercise targets your legs and obliques. It will also challenge your core stability like crazy!

The Set Up:

  • Find the cable column machine
  • Set the cable to the top part of the column with the weight stack set to a light to moderate weight.
  • Grab the handle placing your right hand on first, left hand overlapping it with your feet shoulder distance apart.
  • Stand tall with abs engaged.

The Movement:

  1. Step your right foot back into a reverse lunge pulling the cable across your body just past your right hip.
  2. Come back to stand and let the cable come up slowly.
  3. Repeat for 10-15 reps then switch sides.
  4. Do not let the cable pull you toward the cable column as you come to stand. If that is happening either the weight is too heavy or you are not engaging your abdominal muscles.

Form:

  • Stand tall looking straight ahead throughout the exercise.
  • Keep abdominals engaged as you pull the cable across your body.
  • Your arms and wrists should be straight.
  • Exhale as you pull the cable across.
  • Control the cable – pulling and releasing slowly.
  • Make sure your knee does not go forward of your toes on the front leg.

Levels:

  1. Instead of using a cable machine use a medicine ball and diagonally chop down across toward hip on the opposite side.
  2. Chop doing a stationary reverse lunge rather stepping your foot back and forth each time.
  3. Lunge and pull at the same time (see video).

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