{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Arrow Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ea91d7b81718e4c563/458acc5f5f209192' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":16.916,"description":"Arrow Press Instructions\n\nStart Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a crossbody position.\n\nCore Engagement: \nBrace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.\n\nPressing Movement:\nExtend the mace out to the side, fully straightening your arm while keeping your wrist neutral and aligned with the mace. Avoid flaring your ribs or arching your back. Ensure the mace stays level, without dipping up or down. To help maintain alignment, keep your eyes on the mace as you press out.\n\nLowering Phase: Slowly lower the mace back down to the starting cross body position, controlling the movement to prevent the mace from pulling you off balance. \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: Shoulders (Deltoids), Triceps, Upper Back (Trapezius, Rhomboids), Core, Obliques\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/ea91d7b81718e4c563/458acc5f5f209192/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"ea91d7b81718e4c563"}