Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place hands on the floor, shoulder-width apart. Jump feet back into a plank. Jump feet forward to a squat. Stand back up.
Engage your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain. Maintain a straight line from head to heels during the plank position, avoiding sagging hips or a rounded back. Generate power from your legs to explosively jump your feet back and forward, focusing on speed and control. Keep your spine in a neutral position, avoiding excessive arching or rounding, to protect your lower back. Absorb the impact of your landing by bending your knees and hips, reducing stress on your joints.
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