{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Sit Ups With Overhead Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/4491d6b71e1ce7cbcd/5fd71fc181acc56a' 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":"Sit-Ups with Overhead Press Instructions\n\nStart Position:\nLie flat on your back with your knees bent and feet flat on the floor.\nHold the steel mace horizontally with both hands, one near the mace head and the other near the end of the handle.\nRest the mace just above your chest with your arms slightly bent.\n\nCore Engagement:\nEngage your core muscles and press your lower back into the floor to maintain stability throughout the movement.\nKeep your shoulders down and away from your ears.\n\nSit-Up Phase:\nBegin the sit-up by lifting your upper body off the ground, engaging your core as you curl your torso toward your knees.\nKeep the mace close to your chest as you sit all the way up, maintaining control and proper alignment.\n\nOverhead Press Phase:\nOnce you're sitting upright, press the mace directly overhead by fully extending your arms while keeping your core tight.\nEnsure the mace stays in a horizontal position as you press it upwards.\n\nLowering Phase:\nLower the mace back to your chest and slowly return your upper body to the floor, controlling the descent with your core.\n\nRepetitions:\nPerform the desired number of repetitions, maintaining control and proper form throughout.\nFocus on a smooth transition between the sit-up and the overhead press for each repetition.\nAlternate the position of the mace head to work both sides evenly.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Abdominals (Rectus Abdominis), Shoulders (Deltoids), Triceps, Core\n\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/4491d6b71e1ce7cbcd/5fd71fc181acc56a/0/w_1280/poster.jpg?v=1750805866","thumbnail_width":1280,"thumbnail_height":720,"video_id":"4491d6b71e1ce7cbcd"}