Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, pushing hips back and bending knees until hip crease is below knees. Drive through heels to explosively extend into a jump, using leg momentum to throw the ball overhead towards a wall. Catch the rebounding ball at chest level, then immediately descend into a squat to absorb the impact.
Maintain an upright chest throughout the movement to engage your core and prevent rounding of the upper back. Focus on driving through your heels during the explosive upward phase to maximize power and ensure proper force transfer. Engage your entire body, coordinating the leg drive, core stability, and arm swing to generate momentum for the ball throw. Keep your eyes fixed on the target on the wall to ensure accuracy and maintain proper throwing mechanics. Immediately absorb the impact of the catch by sinking into a deep squat, which will protect your joints and prepare you for the next repetition.
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