Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Face wall, all-fours: knees/toes on floor, feet vs wall, hands under shoulders, hips over knees. Grip ground, rotate shoulders out (engage lats/core/shoulders/hips). Push hips up; walk feet up wall, hands toward wall until legs straight, hands under shoulders. Align: shoulders over wrists, hips over shoulders; legs extended. Press hands down, elevate shoulder blades, rotate shoulders out; tuck chin, ears by upper arms. Squeeze legs/glutes/quads; engage core, ribs down, pelvis tucked. Hold with full-body tension; exit by walking hands/feet down. Repeat.
Fingers forward/spread; grip ground (don't lay hands). Lock elbows fully (use bones, not muscles). Shrug shoulders to ears (locked structure). Tight core + breathe (no flopping). Legs straight/toes pointed, squeezed (or bend if low ceiling). Head: look ground/hands or neutral ahead.
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