{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Dynamic Curls","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ac91d7b81718e5c225/40514d2c087d81d5' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":14.375,"description":"Dynamic Curls Instructions\n\nStart Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a high cross body placement. \n\nCore Engagement: Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.\n\nLowering Phase: Begin to slowly move through a high cross body placement to a low cross body placement.\nRising Phase: Now slowly rise and curl the mace back up to the starting high cross body placement.\n\nRepetitions: Complete the desired number of reps on one side, then switch side and repeat on the other side.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Biceps, Forearms, Core (for stabilization)\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/ac91d7b81718e5c225/40514d2c087d81d5/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"ac91d7b81718e5c225"}