Tie upper and lower control together with light explosive work.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Jump laterally from one foot to the other, sticking the landing before the next rep.
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.