Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a squat, hands shoulder-width apart. Jump feet back to a plank. Perform a push-up, then drive right knee to chest, return foot. Repeat with a push-up, left knee to chest, and final push-up. Jump feet forward to squat, then explode upwards into a jump with arms overhead.
Brace your core throughout the entire exercise to stabilize your spine and prevent lower back strain. Maintain a 45-degree angle with your elbows during the push-up phase to protect your shoulder joints and engage your chest muscles effectively. Focus on keeping your spine neutral, avoiding rounding or arching, to ensure proper form and reduce the risk of injury. As you jump upwards from the squat, powerfully extend your hips to generate maximum force and height. When landing from the jump, bend your knees and ankles to absorb the impact and protect your joints, focusing on a quiet, controlled landing. Actively drive your knees towards your chest during the knee-to-chest movements to maximize engagement of your hip flexors and core.
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