Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, arms at sides. Inhale, raise arms overhead. Exhale, hinge at hips, lowering torso towards the floor (or block). Legs straight, slight knee bend if needed. Press palms firmly, fingers wide. Extend spine, push hips up and back into an inverted 'V'. Hold, breathe evenly. Walk hands back, roll up to standing.
Engage your core. Lengthen your spine, don't force heels to the ground. Bend knees if hamstrings are tight. Keep head between arms, gaze down. Use blocks if needed. Distribute weight evenly.
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