Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet hip-width apart, weight on the balls of your feet, arms relaxed. Rise onto your toes, fully extending your ankles. Briefly hop 1-2 inches off the ground, maintaining a slight knee bend. Land softly on the balls of your feet, allowing heels to dip without touching. Immediately bounce into the next rep, minimizing ground contact time.
Maintain contact on the balls of your feet; avoid heel contact. Limit knee bend to a slight softness (10-15 degrees). Prioritize fast, rapid hops over high ones. Engage your core; keep shoulders back and chest up. Perform on a firm, flat surface like a gym floor or grass.
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