It’s critical to first train your core on the floor to build a rock-solid foundation. But arguably the best core training is done on your feet. Chops & Twists teach you how to pivot your feet and rotate your hips while stabilizing your spine. This is one of the most important movement patterns for overall athleticism.
The Chop is done in a diagonal manner from low to high. Be sure to sit down into each rep so that your shoulders are always higher than your hips. The Twist is done horizontally at shoulder-level. Increase the difficulty by squatting down more to increase hip & thigh engagement.
Hold a med ball to increase the loading demands. You can also grab the other end of an anchored resistance band. The band provides a unique dynamic variable resistance where the tension increases as it stretches. It also pulls you back faster increasing the deceleration demands.