Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand or sit tall, feet hip-width apart (standing) or flat on the floor (sitting). Relax your jaw and neck. Roll shoulders up, forward, down, and back in a controlled circle. Trace large, intentional circles – forward, up, back, down. Maintain an open chest and gaze forward. Reverse direction, squeezing shoulder blades together at the back of the circle. Perform 8-10 reps in each direction, breathing evenly.
Move slowly, feeling each part of the shoulder circle. Match reps in both directions, prioritizing the more challenging side. Maintain a gentle chin tuck and level gaze. Engage your core to stabilize your torso.
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