Squat pattern, unilateral lunge work, and hip mobility.
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.
Feet wide, toes forward, sink into a deep static squat with your back upright and hold the position.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
From standing, drop into a squat, kick back into a plank, perform a push-up, jump the feet back in, then explode upward into a jump.
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.