- Hold your arms out to your sides.
- Rotate your arms forward in small circles.
- Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Hold the medicine ball with an overhand grip.
- Lift the ball explosively, clean it to shoulder height.
- Press the ball overhead, then slam it to the ground.
- Stand with feet shoulder-width apart, hold a medicine ball.
- Circle the ball around your head, maintaining control.
- Complete the desired number of repetitions in both directions.
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