Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a half-squat on one leg. Shift weight to the standing leg, ensuring the knee tracks over the toes. Wrap the opposite leg over the standing thigh, squeezing inner thighs. Hook the foot if mobile; otherwise, toes rest on the floor. Wrap arms – right under left – extending forward, elbows at 90 degrees, palms together if possible. Lift elbows to shoulder height, drawing hands away from face. Hold, breathe, and repeat on the opposite side, unwinding slowly.
Maintain an upright chest as you sink deeper into the squat. Actively squeeze inner thighs throughout the wrap. Lift elbows to shoulder height and extend hands forward to maximize the shoulder stretch. Focus on deep, relaxed breathing into areas of tension.
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