{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Plank Taps","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/0691d6b71e1ce7c18f/61b9056a3210f2f7' 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 Taps 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 vertically in front of you with the mace head facing towards you. Your body should be aligned and stable.\n\nCore Engagement:\nEngage your core muscles to keep your body stable and prevent sagging in your lower back.\nKeep your shoulders down and away from your ears, maintaining a neutral neck position.\n\nTap Phase:\nReach forward with one hand to tap the mace head gently while keeping your body as stable as possible.\nReturn your hand to the starting position and repeat the tap with the other hand.\nContinue alternating taps with each hand, maintaining control and alignment throughout.\n\nMovement Control:\nAvoid rocking or swaying your body as you tap the mace head. Focus on using your core muscles to stabilize your body.\n\nRepetitions:\nPerform the desired number of taps (counts as reps), ensuring that each tap is deliberate and controlled.\nAim for smooth, steady movements to maximize core engagement and stability.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Core, Shoulders (Deltoids), Triceps, Hip Flexors\n\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/0691d6b71e1ce7c18f/61b9056a3210f2f7/0/w_1280/poster.jpg?v=1750805866","thumbnail_width":1280,"thumbnail_height":720,"video_id":"0691d6b71e1ce7c18f"}