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  • Pole Overhead Squat

    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.

  • Forward Arm Circle

    Hold your arms out to your sides.
    Rotate your arms forward in small circles.

  • Backward Arm Circle

    Hold your arms out to your sides.
    Rotate your arms backwards in small circles.
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