Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a high plank, hands shoulder-width apart, body in a straight line. Lower into a push-up, elbows at 45 degrees. As you push up, simultaneously lift your right arm and left leg, extending them straight. Briefly hold, then return to plank. Alternate sides each rep.
Engage your core for stability. Prioritize controlled movements for balance. Keep your neck neutral by focusing your gaze forward. Practice bird dog separately if balance is difficult. Maintain a straight line throughout the plank. Breathe steadily, exhaling on the push-up, inhaling on the lower.
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