Single Leg Supported Chop With FMT

Start: Anchor the middle of the band securely at a high point. Stand on one leg with the anchor off to the side of your standing leg, and rest the other foot lightly on a step in front of you — balance only, no weight. From the side, there should be a straight line from your head to your standing ankle. Hold the band in both hands.

Action:

1. Pull the band down and across your chest, from the shoulder nearest the anchor to the opposite hip, keeping it close to your body.

2. Palms face down, hands in line with the arm closest to the anchor.

3. The arms do all the moving — your spine stays long and tall, your hips stay level.

4. Return with control. Do your reps, then switch legs and sides.

Feel: You should feel your core and the outside of your standing hip working to keep you still. If you're twisting or leaning, the band is too heavy.

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