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Wall Ball Woodchops - Up to Down

66a633dc8bb4818c49b6bbed

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_276._Wall_Ball_Woodchops_-_Up_to_Down.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Chop med ball from up to down against wall. Common Mistakes: Using too much weight, poor control.

Wall Ball Woodchops - Up to Down muscle groups

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Beginner

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Beginner

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Beginner

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Plate loaded

Calves

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Chest Press

Beginner

+

Cable

Chest

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Overhead Press

Beginner

+

KettleBell

Shoulders

Cable Bicep Curl

Beginner

+

Cable

Biceps

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Forward Lunge

Beginner

+

Bodyweight

Quads

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Plank

Beginner

+

Bodyweight

Abs

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bench Press

Beginner

+

Smith

Chest

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Leg Raise

Intermediate

+

Bodyweight

Abs

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Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Cable Glute Kickback

Beginner

+

Cable

Glutes

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Incline Chest Press

Beginner

+

Plate loaded

Chest

3 point row

Intermediate

+

KettleBell

Lats, Traps

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Front Raise

Beginner

+

Dumbbell

Shoulders

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Ab Crunch

Intermediate

+

Plate loaded

Abs

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Floor Press

Beginner

+

Dumbbell

Chest

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, anytime fitness - bexley, sam druce - fitness, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Leg Extension

Beginner

+

Pin loaded

Quads

Kneeling Push Up

Beginner

+

Bodyweight

Chest

jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Military Press

Intermediate

+

Barbell

Shoulders

Lat Pull Down

Beginner

+

Pin loaded

Lats

Back Extension

Beginner

+

Pin loaded

Lower Back

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, , anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Ab Crunch

Beginner

+

Pin loaded

Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, sam druce - fitness, lachie cubis - fitness

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Shrugs

Beginner

+

Cable

Traps

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Back Extension

Beginner

+

Pin loaded

Lower Back

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Neck Extension

Beginner

+

Plate loaded

Traps

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Squat

Beginner

+

Bodyweight

Quads, Glutes

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Shrugs

Beginner

+

Cable

Traps

Bench Press

Beginner

+

Smith

Chest

Push Up

Beginner

+

Bodyweight

Chest

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Chest Fly

Beginner

+

Pin loaded

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Chest Press

Intermediate

+

Plate loaded

Chest

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

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Wall Ball Woodchops - Up to Down

Wall Ball Woodchops - Up to Down

66a633dc8bb4818c49b6bbed

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_276._Wall_Ball_Woodchops_-_Up_to_Down.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Swissball Back Extension T and Y

Intermediate

+

Rear Delt Fly

Beginner

+

Lever Squat

Intermediate

+

Side Plank with Hip Abduction

Beginner

+

Pendulum Squat

Intermediate

+

Teapot

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Decline Sit Up

Intermediate

+

Hip Thrust

Intermediate

+

Ab Crunch

Beginner

+

Upright Row

Beginner

+

Curtsy Lunge

Beginner

+

Lat Pullover

Intermediate

+

Leg Curl (Seated)

Beginner

+

Front Pulldown (Isolated)

Beginner

+

Leg Extension

Beginner

+

Single Leg Squat (Single Leg)

Intermediate

+

Shoulder Press (Standing)

Intermediate

+

Shoulder Press (Isolated)

Beginner

+

Leg Curl (Standing)

Beginner

+

Front Raise

Beginner

+

Bulgarian Split Squat

Beginner

+

Ab Crunch (Lying)

Beginner

+

High Low Plank