Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, place hands on the floor. Jump feet back to a plank position, keeping your body straight. Perform a push-up, lowering your chest to the floor and pushing back up. Jump feet forward to a squat. Explode upwards into a tuck jump, driving knees to chest. Land softly, bent knees, and immediately repeat.
Actively engage your core throughout the entire exercise to stabilize your spine and protect your lower back. Focus on exploding upwards through your heels during the tuck jump to maximize power and minimize stress on your knees. Remember to land softly on the balls of your feet with bent knees to absorb the impact and prevent injury. Maintain a straight line from head to heels in the plank position to ensure proper engagement of your core and avoid lower back strain. When performing the tuck jump, drive your knees high towards your chest, actively flexing your hip flexors to increase the intensity and challenge your coordination.
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