{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"High Cross Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/7091d7b81718ebc8f9/32c382e442138f8e' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":14.5,"description":"High Cross Press Instructions\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. \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\nPress Phase:\nBegin by pressing the mace forward from the high cross, keeping the mace steady and maintaining the high cross body placement throughout the press.\n\nPulling Phase:\nAfter completing the press, pull the mace back to the high cross body position and return to the starting position, maintaining control and stability.\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: Shoulders (Deltoids), Chest (Pectorals), Triceps, Upper Back (Trapezius, Rhomboids), Core\nDifficulty Rating: Intermediate to Advanced","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/7091d7b81718ebc8f9/32c382e442138f8e/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"7091d7b81718ebc8f9"}