Focused pushing and pulling.
Continuous rope skipping at a steady, sustainable pace.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
From a pike position (hips high, hands and feet on the floor, body forming an inverted V), lower your head toward the floor between your hands, then press back up.
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.