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!
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.