Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, chest up, shoulders relaxed, core engaged. Arms bent at 90 degrees. Bounce gently, landing softly. Kick one heel towards your glute, squeezing the hamstring and driving upward as far as comfortable – a partial range is ideal. Alternate legs in a smooth rhythm, pumping arms in opposition. Maintain a consistent pace, gaze forward, and avoid leaning. Thighs remain straight down; focus on lower leg movement. Landings should be quiet and controlled. Breathe deeply.
Focus on a limited range of motion Maintain an upright posture Bend at the knee to initiate the movement Prioritize controlled, deliberate movements Land softly on the balls of your feet
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