Pistol squat debuts.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Standing on one leg, lower into a full squat while keeping the other leg extended straight in front of you, then stand back up without touching the floor.
Assisted reps are a legitimate substitution
Feet wide, toes forward, sink into a deep static squat with your back upright and hold the position.
Short maximal-effort sprints followed by a full recovery walk or rest.
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.