{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Beginner Complex 3","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ac91d7b8171ae2c725/869697068057d4ab' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":14.75,"description":"Horizontal Top Reverse Lunge to Overheard Press Instructions\n\nStarting Position:\nStand tall with your feet hip-width apart, holding the steel mace at the horizontal top body placement at chest height with both hands. Hands are in over / over hand placement. Keep your core braced, shoulders back and down, and your spine neutral.\n\nPerforming the Forward Lunge:\nStep back with your right foot into a lunge position. As you do this, bend both knees, lowering your body until your back knee is just above the ground. Keep your torso upright and the steel mace horizontally at chest level. Ensure your front knee aligns directly over your ankle and does not extend past your toes.\n\nExecuting the Overhead Press:\nWhile in the lunge position, press the steel mace overhead by extending your arms upward.\nMake sure to push evenly with both arms, extending fully so that the steel mace toward the sky and your biceps are aligned to your ears. Keep your core engaged and avoid arching your back. This helps to stabilize your body and protect your lower back.\n\nLowering the Mace and Returning to Start:\nLower the steel mace back to the horizontal position at chest height. Push through your front heel to return to the starting position, bringing your right foot forward to meet your left.","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/ac91d7b8171ae2c725/869697068057d4ab/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"ac91d7b8171ae2c725"}