Introduce single-leg lunge mechanics and light pushing volume, finished with foundational core stability work.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Bodyweight
Hands elevated on a bench, lower the chest toward the bench and press back up.
Hands elevated on a bench
Pull a rope or band attachment toward the face, leading with the elbows high and out.
Light. If no cable station, substitute Resistance Band Row.
Lying on the back with knees bent, drive the hips up toward the ceiling by squeezing the glutes, then lower.
Slow squeeze at the top
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.