Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a squat, hands on the floor. Kick feet back to a high plank. Lower chest to the floor for a push-up, then press up. Jump feet forward to the squat. Step one foot onto a box, driving through the heel to stand. Bring the other foot onto the box. Stand tall, then step down, alternating lead legs.
To maximize power and stability, focus on driving through your heel as you step onto the box, engaging your glutes and hamstrings. Maintaining a tight core throughout the entire movement will stabilize your spine and improve overall control, preventing lower back strain. Ensure your knees track directly over your toes during the squat and plank phases to protect your joints and optimize muscle activation. When jumping or stepping, aim to land softly to absorb impact and minimize stress on your knees and ankles. Remember to alternate the lead leg on each repetition to ensure balanced development and prevent overuse injuries.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.