Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet wider than shoulder-width, toes slightly outward. Hands pressed at chest, core braced, neutral spine. Descend into a full squat, pushing hips back, knees tracking toes, weight in midfoot. Explode upwards, rotating hips, torso, and feet as one unit (aim for 90° initially, progressing to 180°). Land softly on the balls of feet, absorbing impact, then immediately transition into the next squat in the new direction. Alternate rotation each rep. Exhale on jump, inhale on landing. Maintain a steady tempo; stop when landing quality degrades.
Rotate from the hips, not the knees; ensure full-body rotation. Prioritize controlled landings before increasing speed. Keep hands anchored to your chest to maintain stability and compact rotation. Breathe rhythmically: exhale on the jump, inhale on the landing. End the set immediately upon compromised landing quality.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.