Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, arms relaxed. Exhale, hinge at hips, folding forward. Maintain a slight bend in knees to protect lower back. Relax neck, allowing head to hang. Place hands on floor, blocks, or elbows. Hold for 15-30 seconds, breathing deeply. Inhale, slowly roll up, engaging your core.
Hinge from hips, avoid rounding your back. Bend knees if lower back feels strained. Engage core for spinal support. Relax shoulders away from ears. Use blocks if floor is unreachable. Breathe deeply.
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