Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a forearm plank, elbows under shoulders, body in a straight line. Engage your core and maintain a neutral spine. Shift forward, moving shoulders past elbows, then reverse by pulling with your toes, bringing shoulders behind elbows. Continue this sawing motion.
Keep your core engaged to prevent lower back arching. Perform controlled movements. Maintain stable shoulders. Breathe steadily. Reduce range of motion if lower back strain occurs.
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