Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place BOSU dome on the floor. Jump feet back to a high plank on the BOSU, maintaining a straight body line. Perform a push-up, lowering your chest to the BOSU and pushing back up. Jump feet forward to a squat. Explode upwards, lifting the BOSU overhead. Lower the BOSU to the starting position.
Brace your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain. Drive through your heels as you squat and explode upwards to engage your glutes and hamstrings effectively. Maintain a rigid plank position, ensuring your body forms a straight line from head to heels to maximize core engagement and prevent sagging. When landing on the BOSU, absorb the impact by bending your knees and keeping your core engaged to protect your joints. Focus your eyes forward to maintain balance and proper spinal alignment during the dynamic movements. Ensure your shoulders are positioned directly over your hands during the push-up to avoid shoulder impingement and maximize chest activation.
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