Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, feet hip-width apart, core engaged. Inhale, brace your core. Hinge at the hips, bending your knees as needed to place your palms flat on the floor. Walk your hands forward, maintaining stability, until your body forms a straight plank line. Briefly hold the plank, hips level. Reverse the hand walk, keeping your core tight to prevent hip sway. Slowly return to standing. Repeat.
Engage your glutes and slightly tuck your tailbone. Maintain hip stability by moving hands one at a time. Progress gradually, prioritizing form over distance. Press your entire palm flat on the floor for wrist support.
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