{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Standing Diagonal Twists","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/4d91d6b71e16e2c9c4/5c33075b0a194a53' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":17.75,"description":"Diagonal Twists Instructions\n\nStart Position:\nStand with your feet shoulder-width apart and hold the steel mace with both hands in over/over hand placement, positioning it to the side of your body in a rotated bottom body placement. \nEngage your core and maintain a neutral spine with your shoulders relaxed and down.\n\nTwist Phase:\nBegin the movement by rotating your torso to one side, bringing the mace across your body in a diagonal direction. Your hips should follow the movement to maintain balance.\nAs you twist, keep your front arm extended and the back arm with a bend. Keep the mace steady, moving in a controlled manner.\n\nReturn Phase:\nSlowly return to the starting position, bringing the mace back to the side.\nPrepare for the next twist by engaging your core and stabilizing your posture.\n\nAlternate Sides:\nPerform the desired number of repetitions on one side, then switch to the other side to complete the set.\nFocus on a smooth and controlled twist for each repetition.\n\nRepetitions:\nComplete the desired number of twists on each side, ensuring proper form and alignment throughout the exercise.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Core (Obliques), Shoulders (Deltoids), Upper Back (Rhomboids, Trapezius)\n\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/4d91d6b71e16e2c9c4/5c33075b0a194a53/1/w_1280/poster.jpg?v=1750805866","thumbnail_width":1280,"thumbnail_height":720,"video_id":"4d91d6b71e16e2c9c4"}