Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand 3-4 feet apart, right foot forward, left foot angled 45 degrees. Arms extended to the sides, palms down. Reach your right arm forward, lengthening the right side of your body. Hinge at the right hip, lowering your right hand to your shin, ankle, or floor (use a block if needed). Extend your left arm straight up, rotating your chest open. Hold for 5-8 breaths, feeling the stretch. To release, press into your feet, engage your core, and return to standing. Switch sides.
Position your bottom hand on a prop to maintain a long spine and open chest. Align your body between imaginary walls to ensure a lateral bend. Slightly bend your front knee to engage your quadriceps. Rotate your chest open by drawing your shoulder blades back and stacking your shoulders.
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