Securely attach a heavy rope to an anchor point, grab one end of the rope in each hand with the palms down. Stand with the feet about shoulder-width apart with both the hips and knees slightly bent, and hold both lines of rope directly in front. Keep the elbows close to the body and begin to lift both ends of the rope outwardly (the right will move counter-clockwise and the left will move clockwise) at the same time to create circular waves along the entire length of the rope. Continue moving the rope with both hands at the same time in opposite directions for the duration of the exercise.

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