Heavy squat/pull strength and jump power.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Step off an elevated box, land, and immediately explode into a maximum-height jump the instant your feet touch the ground.
An isolation exercise that targets the calf muscles (gastrocnemius and soleus) through ankle plantarflexion.
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.