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[Music] okay this short video is designed to show you how you can create endless variations of a bass move by changing arms travel tempo impact and more we will change a cross-country ski 25 times if you do this with jacks kicks jods leg curls and more youll have plenty of moves for your class routines so weve got a ski going you could see a regular ski going on here now our first change is with the arms you press forward and back alternating press forward and back this gets more scapular retraction so you could do double arms or an alternating row like this form or that middle back chest our second change is with the arms again we do one arm only so you could ski with one arm only forces a little bit of alignment and then maybe you would just switch arms so you have to use your core to align a little bit better with a unilateral ski now both arms ski and with both arms bilateral symmetrical both arms moving at the same time thats double the drag resistance thats really one of the