Wood Chop - Reverse With Resist Band
Integrated total body rotational (transverse plane), strength and stability.
This exercise when progressed to properly has a HIGH LEVEL of "functional carry-over" to the real world as virtually all muscles are working in in all contraction modes and planes of motion.
Door Attachment: Lower Leg Level.
Stand in a wide stance with the feet parallel to the door.
Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, and hip back while keeping the opposite leg straight
Hold one strap in each hand and clasp hands together.
Straighten arms with hands along side of bent knee closest to door and reach toward attachment site.
Keep same side foot pointed slightly outward toward door, and the opposite foot pointed forward with hips and body facing door.
Keep wrists firm and unbent.
Slowly rotate torso and pull diagonally upward and across body with hands ending above opposite shoulder.
Simultaneously straighten body and shift body weight laterally to the foot furthest from door while keeping foot flat on the floor.
End with arm closest to door straight and leg furthest from door bent, with hip back, heel of foot closest to door off floor, and back straight.
Hold and slowly return to start position.
Last one.... and this one can be done with a cable set to the lowest position at the gym---I prefer it this way. Keep your arms straight throughout the entire range of motion on this.