More conditioning volume.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Controlled tempo
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
Moderate, controlled distance
From standing, drop into a squat, kick back into a plank, perform a push-up, jump the feet back in, then explode upward into a jump.
Controlled pace
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.