Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Feet wide, toes forward, sink into a deep static squat with your back upright and hold the position.
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.