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 plank. Lower for a push-up, then explosively push up. Immediately perform a second push-up. Jump feet forward to a squat, then explode upwards into a vertical jump, arms overhead. Land softly, bending your knees, and return to the starting position.
Engage your core throughout the entire exercise to stabilize your spine and prevent lower back strain, maintaining a neutral pelvic position. Position your elbows at a 45-degree angle during the push-up phase to protect your shoulder joints and maximize force production. 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 glutes. Drive through your heels during the explosive push-up and vertical jump to maximize power and minimize stress on your knees. When landing from the vertical jump, bend your knees significantly to absorb the impact and protect your joints, focusing on a controlled and balanced descent.
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