Great Functional Exercise

Wood Chop

Attach a rope handle to a high-pulley cable. Stand with your left side towards the weight stack and your feet slightly more than shoulder-width apart. Grab the rope with both hands. Keeping your arms straight, bend your knees as you pull the handle down and across your body until your hands reach the outside of your right lower leg. Reverse the motion and finish your reps before switching sides and repeating the move.

THE PLAN Do three sets of 10 repetitions in week one, four sets of 10 reps in weeks two and four, and five sets of five in week three.