{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Plank Rows","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/0691d6b71e1ce4c28f/6bf4d7cba1ff9134' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":24.166,"description":"Plank Rows Instructions\n\nStart Position:\nBegin in a plank position with your body in a straight line from your head to your heels. Place your hands slightly wider than shoulder-width apart on the floor.\nPosition the steel mace horizontally to your side, aligned with your shoulder. Grip the handle with one hand just below the mace head, while the mace rests on the floor.\n\nCore Engagement:\nEngage your core muscles to keep your body stable and prevent any sagging or shifting.\nKeep your shoulders away from your ears and maintain a neutral neck position.\n\nRow Phase:\nWith one hand, grasp the mace handle and pull it towards shoulder, bending your elbow and driving your elbow straight back.\nKeep your elbow close to your body and your hand in line with your shoulder throughout the movement.\nFocus on squeezing your back muscles as you pull the mace toward you.\n\nReturn Phase:\nSlowly lower the mace back to the starting position with control, fully extending your arm.\nEnsure your body remains stable and aligned during the entire movement.\n\nAlternate Sides:\nPerform the desired number of rows on one side, then switch the mace to the other hand and repeat.\nMaintain a steady and controlled motion for each row.\n\nRepetitions:\nComplete the desired number of repetitions on each side, ensuring proper form and alignment throughout.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Core, Back (Latissimus Dorsi, Rhomboids), Shoulders (Deltoids), Biceps\n\nDifficulty Rating: Intermediate to Advanced","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/0691d6b71e1ce4c28f/6bf4d7cba1ff9134/2/w_1280/poster.jpg?v=1750805866","thumbnail_width":1280,"thumbnail_height":720,"video_id":"0691d6b71e1ce4c28f"}