Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, place hands on the floor. Kick back to a single-leg plank, keeping the non-standing leg elevated. Lower to the floor for a push-up (optional), then press up. Hop the standing foot forward to the squat position. Drive through the foot to stand and jump vertically, arms overhead. Land softly with a bent knee, reset, and switch legs.
Maintain a tight core throughout the entire exercise to stabilize your torso and protect your lower back. Ensure your knees track directly over your toes during the squat and plank phases to promote proper alignment and prevent injury. When landing from the jump, focus on absorbing the impact by bending your knee and engaging your leg muscles to protect your joints. Keep your body in a straight line during the single-leg plank, preventing your hips from sagging or arching to maximize core engagement and stability. Initiate the vertical jump by powerfully extending your hips, driving through your heel to generate explosive upward momentum. Elevate your non-working leg as high as comfortably possible during the plank to increase the challenge to your core and hip stabilizers, promoting balance and strength.
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