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-- Stand with feet close together on center of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides.
-- Squat, hinging forward at hips so that back is nearly parallel to floor with arms extended down.
-- Simultaneously lift left arm in front of you and right arm behind you until both are parallel to floor, palms facing down.
-- Hold for 1 to 3 counts, then lower.
-- Do 16 reps, alternating sides.