Squat pattern and hip strength.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Lying on the back with knees bent, drive the hips up toward the ceiling by squeezing the glutes, then lower.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
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.