Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step feet back to a high plank with dumbbells. Lower chest to the floor, elbows tucked. Press back up to plank. Row one dumbbell to your hip, balancing on the opposite hand. Lower the dumbbell and repeat on the other side. Step feet forward into a squat. Clean the dumbbells to your shoulders, driving your hips and knees. Dip slightly and thruster-press the dumbbells overhead. Lower the dumbbells to your shoulders, squat down, and repeat.
Engage your core throughout the entire exercise to maintain stability and protect your lower back. During the push-up portion, focus on keeping your elbows tucked close to your body to minimize shoulder stress and maximize chest engagement. To prevent torso rotation during the dumbbell rows, focus on pivoting from your hips and keeping your chest facing forward, ensuring a controlled and targeted back workout. When cleaning the dumbbells, drive your hips and knees forward powerfully to generate momentum and lift the weight efficiently, minimizing strain on your lower back. Achieve a full arm lockout overhead during the thruster press to ensure complete shoulder extension and maximize the effectiveness of the movement. Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of your back to prevent injury and optimize form.
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