Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and maintain a neutral spine. Tuck knees toward your chest, rolling the BOSU forward smoothly. Keep hips level, avoiding sagging. Briefly pause at the tuck if desired, then extend legs back, controlling the BOSU roll into a plank. Repeat with control.
Engage your core muscles throughout the exercise to stabilize your torso and protect your lower back, focusing on drawing your navel towards your spine. Maintain a neutral spine by avoiding excessive arching or rounding of your back, ensuring your shoulders, hips, and knees stay aligned. Perform the roll with deliberate control, resisting the urge to rush through the movement and feeling the engagement of your muscles. Keep your hips level throughout the exercise to prevent uneven weight distribution and potential strain on your lower back, actively adjusting your position as needed. Position your shoulders directly over your hands to ensure proper weight distribution and prevent shoulder impingement, maintaining a strong and stable upper body.
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