Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Band anchored chest-high. Stand perpendicular, feet shoulder-width, both hands extended chest-front. Step away for tension. Core/glutes braced. Press band straight forward parallel floor. Hold resisting rotation. Return slow to start. Repeat, switch sides.
Shoulders down/back. Soft knees for stability. Upright torso. Exhale press, inhale return. Taut band always. Light resistance, build core gradually. Proper distance for tension/form. Neutral spine. Feet aligned for stance. Consistent breathing for core. Elbows in (core tension).
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