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  • Alternating Pole Rotation

    Start with the pole in front of you with an overhand wider than shoulder width grip.
    Rotate one arm overhead and behind while keeping the other arm in front of you.
    Then rotate the other arm.
    Bring the original arm back to the starting position, then the other arm. Repeat.

  • Pole Rotation

    Start with the pole in front of you with an overhand wider than shoulder width grip.
    Rotate both arms overhead and behind you while leaving your elbows mostly extended.
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