Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place a medicine ball on the floor between your feet. Kick your feet back into a high plank, keeping the ball stable. Jump your feet forward into a deep squat next to the ball. Grasp the ball and explosively jump upward, fully extending hips and knees. Reach the ball overhead and land softly, immediately repeating.
Explode upward with power, focusing on driving through your heels to maximize jump height and engage your glutes. To ensure a safe landing, bend your knees and absorb the impact by sinking slightly into a quarter squat, minimizing stress on your joints. Engage your core muscles throughout the exercise to stabilize your torso and maintain proper form, preventing lower back strain. Fully extend your hips at the top of the jump to maximize the range of motion and fully activate your glute muscles. Maintain a firm grip on the medicine ball throughout the entire movement, preventing it from slipping and ensuring a controlled exercise.
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