Longer discipline hold.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Supporting your body on your hands (parallel bars, floor, or a bench), lift your legs straight out in front of you to form an L-shape and hold.
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.