The woodchop exercise improves stability and overall running efficiency. Coach Dane Miklaus shares four different ways to incorporate it into a workout
How to do it: Repeat each move for the recommended number of reps. If you’re doing the pike exercises as a circuit, repeat twice through.
You’ll need an exercise ball, a suspension trainer, sliders (or a towel), and a bench. Each exercise is demonstrated by WORK Training Studio employee Cassie Nitz so you can learn proper form.
Suspension Trainer Pike
Kneeling on the ground, facing away from the anchor point, straps at mid-calf, place both feet into the foot cradles. With arms extended straight and hands under shoulders, lift knees off the ground into an elevated high plank position. Keeping core tight, keep legs straight as you lift hips up towards the sky. Slowly lower back to plank position.