{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Overhead Marches","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/1191d6b71e1ce5c898/c32c0d42477defd3' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":12.333,"description":"Overhead Marches Instructions\n\nStart Position:\nStand with your feet hip-width apart, holding the steel mace with both hands in an overhead position.\nEnsure your grip is balanced, with one hand closer to the mace head and the other at the end of the handle. The mace should be vertical above your head.\nMaintain an upright posture with your core engaged, shoulders down and back, and your spine neutral.\n\nCore Engagement:\nTighten your core muscles to keep your body stable and avoid arching your lower back.\nKeep your ribs tucked and avoid flaring them out as you hold the mace overhead.\n\nMarching Phase:\nBegin lifting one knee up towards your waist, keeping the other leg stable on the ground. Alternate legs in a marching motion.\nFocus on lifting your knees as high as possible without compromising your posture or losing control of the mace.\n\nStability:\nKeep the steel mace steady and balanced overhead as you march.\nAvoid swaying or leaning back—your core should do most of the work to keep you stable.\n\nRepetitions:\nPerform the desired number of marches on each leg, keeping control throughout the movement. Maintain an even pace and proper form.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Shoulders (Deltoids), Core, Hip Flexors, Quadriceps\n\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/1191d6b71e1ce5c898/c32c0d42477defd3/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"1191d6b71e1ce5c898"}