Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start kneeling with knees wide, feet together. Place hands on the floor, arms straight. Lower hips towards heels, maintaining a straight back. Gently rock forward, chest towards the floor. Continue rocking slowly, feeling a stretch in your hips and groin. Repeat as needed.
Engage your core for stability. Move with control, not speed. Breathe deeply. Use padding under knees if needed. Maintain smooth, fluid movements.
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