Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Supported on one forearm and the side of one foot, hold the body in a straight line facing sideways.
Lying on the back with arms and legs raised, slowly extend one arm and the opposite leg while keeping the lower back flat, then return and switch.
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.