Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Starting Position. Lie on ground, feet on wall, hands by shoulders. Press to knees, lift knees to downward dog. Feet Off Ground. From downward dog, lift both feet off ground, straighten legs. Walk Hands. Take small steps with hands toward wall, drive head through, straighten legs. Progression. Use tape lines on floor (start close, build to full RX: hands to wall line and back before feet down). Splat Down. Drive head/chest to wall, touch target quickly, walk hands back to start, feet to floor.
Don't move hands until both feet are off ground (no-rep otherwise). Straighten legs ASAP to ease awkwardness. Beginners: Scale with closer lines for consistent progress. Minimize time vertical—touch and reverse fast to save energy. Drive head/chest into wall; avoid overextending.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.