{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Kayaks","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/d391d6b71e1ce5c25a/758049743b0add94' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":8.875,"description":"Kayaks Instructions:\n\nStart Position:\nSit on the floor with your knees slightly bent and feet flat on the ground, leaning back slightly to engage your core.\nHold the steel mace horizontally with both hands, with one hand near the mace head and the other toward the end of the handle.\nYour arms should be extended in front of you, and your core should be engaged to maintain balance.\n\nCore Engagement:\nTighten your core to support your lower back and maintain balance. Avoid rounding your shoulders or hunching forward.\nKeep your feet planted or slightly lifted off the ground for a more challenging variation.\n\nRotating Phase:\nBegin rotating the steel mace to one side, mimicking the motion of paddling a kayak. Keep your arms extended and your shoulders stable as you twist from your core.\nRotate back to the center and then twist to the opposite side, moving in a controlled, fluid motion.\n\nMovement Control:\nFocus on using your core muscles to rotate, keeping your arms straight and the mace horizontal throughout the movement.\nKeep the movement smooth and avoid jerking or leaning too far to either side.\n\nRepetitions:\nPerform the desired number of repetitions, alternating from side to side in a controlled, rhythmic motion.\nKeep your breathing steady and your core engaged for the entire exercise.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Core (particularly Obliques), Shoulders (for stabilization), Forearms, Biceps, Lower Back\n\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/d391d6b71e1ce5c25a/758049743b0add94/3/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"d391d6b71e1ce5c25a"}