Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on the ground with your legs extended out in front of you. Engage your core, straighten your back, and look straight ahead to maintain proper form and posture throughout the exercise. Point your toes away from you and pull your heels toward your hips as far as your range of motion allows. Hold this position for a moment. Pull your toes back towards you and push your heels away from you as far as your range of motion allows. Hold this position for a moment. Alternate between these two positions for the duration of the exercise.
Sit upright with a straight back. Focus on slow, controlled pointing and flexing. Don’t rush the movement — hold each end range briefly.
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