Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Fix your top hand high on the wall bars and place your bottom hand directly beneath it, wrapping both thumbs fully while keeping your wrists completely neutral and slightly flexed to maximize structural control. Draw your knees tightly upward toward your chest into a compact ball, shortening your body's overall lever length to concentrate your center of mass and simplify the balance. Drive forcefully into the bar with your upper hand while applying a steady pulling tension with your lower hand to lock your shoulder blades into a highly stable, active position. Press through your hands to lift your hips until your entire torso sits completely horizontal to the floor, maintaining a braced midsection and keeping your knees pinned close to your chest. Maintain this static suspension while breathing smoothly, then guide your body back down toward the ground with a slow cadence, releasing your lower hand first once your feet touch down.
Initiate your training by jumping directly into the maximum contracted tuck position on the vertical anchor, then fight the descent by lowering your body downward with a slow, deliberate cadence lasting three to six seconds Accumulate necessary isometric volume by forcing a dead stop and holding the compact tuck static for several seconds at the absolute lowest point of each negative repetition
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