{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Alternating Dynamic Curls","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/7091d7b81718e5c6f9/819deb7929545c56' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":15.25,"description":"Alternating Dynamic Curls Instructionss\n\nStart Position:\nStand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement with one arm.\n\nCore Engagement:\nBrace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.\n\nLowering Phase:\nBegin by slowly curling the mace from the high cross to the low cross body placement on one side. As you lower the mace, keep the movement controlled and stable.\n\nRising Phase:\nAs you complete the curl on one side, immediately switch to the other side. Curl the mace back up to the high cross body placement on the second side. Continue alternating between sides in a smooth, dynamic motion.\n\nRepetitions:\nPerform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Biceps, Forearms, Core (for stabilization)\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/7091d7b81718e5c6f9/819deb7929545c56/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"7091d7b81718e5c6f9"}