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. Jump feet back to a high plank. Lower chest to the floor, then push back up. Jump feet forward to a squat. Swing arms back and explode into a broad jump. Land softly in a squat, absorbing impact.
Engage your core muscles throughout the entire exercise to stabilize your spine and protect your lower back. Focus on landing softly on the balls of your feet to minimize impact and protect your joints during the broad jump. As you initiate the broad jump, actively drive your hips forward to maximize power and distance, extending your knees fully. Maintain a straight line from head to heels in the plank position, preventing your hips from sagging or arching to ensure proper engagement of your core and back muscles. Use a powerful arm swing, bringing your arms back behind you and then forward to generate momentum and propel you forward during the broad jump.
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