Using 2 light-moderate sized weights initiate the movement by bending at the hips and swinging both arms back. Using momentum “swing” both arms foward and momentarily “catch” the movement with a forward step. Return and repeat the movement with a seamless swinging action (ie don’t try to lift the weights) alternating the stepping foot each time for the designated amount of time. Maintain a long spine and arms straight throughout. Range of motion will be dicated by the “rhythm and timing” of the exercise.