Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on your back, arms extended with a dumbbell/plate. Lift legs to 90 degrees, knees bent. Engage your core, lower right arm and left leg simultaneously, keeping lower back pressed to the mat. Return to start, alternate sides.
Maintain a neutral spine. Control movements for core engagement. Keep lower back on the mat. Start with lighter weight. Breathe steadily, exhale on lowering, inhale on return.
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