Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a quarter squat, swing arms back. Explosively jump laterally over the cone, extending ankles, knees, and hips. Swing arms forward for momentum. Land softly with bent knees, absorbing impact. Immediately hop back over the cone, maintaining a continuous rhythm.
Focus on driving through the mid-foot as you explode laterally to maximize power and reduce stress on your knees. Engage your core muscles throughout the exercise to stabilize your torso and improve overall control. Ensure your knees track directly over your toes during the jump to prevent ankle and knee injuries and optimize movement efficiency. When landing, absorb the impact quickly by bending your knees further and maintaining a stable base. Coordinate your arm swing with your leg movement, swinging arms opposite the direction you're jumping to generate momentum and balance. Maintain an athletic stance throughout the exercise, keeping your body relaxed and ready to react to the demands of the movement.
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