Make your own free website on Tripod.com

RIPT EXERCISE DATABASE


Home
KETTLEBELL
BARBELL
BODYWEIGHT
DRILLS
DUMBBELL
FOAM ROLLER
FREE MOTION
MEDICINE BALL
REACTIVE
STABILITY BALL
TUBING

chopperwtext.jpg

The Chopper works just about every muscle, but it also heavily addresses your core, which is super important for injury prevention with any sport. The best part? You can do them at the gym, at home or out in your yard!
 
Here’s how:
 

Grab a 6-lb medicine ball (or 3- to 5-lb ball if you’re a newbie) and stand with your feet hip-width apart. Squat and bring the ball between your feet, and as you press up to start, raise the ball in front of your body and up overhead. Repeat the Vertical Chop 10 times.

 

Perform Rotational Chops by holding the ball in front of your torso, and turn from side to side, allowing your outside foot to pivot as you rotate. You should use your whole core for this move.

 

Diagonal Chops also work your core, but are more of a total-body move like the regular chop, above. Start by holding the ball in front of you, and then pivot slightly and bring the ball to the outside of your left foot. You’ll be in a sort of lunge, at this point. Next, rise and bring the ball up and over your right shoulder. Allow your feet to pivot as necessary, to keep your body working as a unit. Repeat for 10 reps and switch sides.

RIPT = Results-based Integrated Physique Training
Sarah E. Rippel, BS, CPT
(225) 326-2317