Learn the hip-hinge and pulling patterns with very light loads, paired with basic core bracing work. Move slow and stay in control.
Hinge at the hips with dumbbells in hand, lowering them along the legs until a stretch is felt in the hamstrings, then return to standing.
Very light load
Press a weight from shoulder height to full lockout overhead.
Seated, dumbbells
Seated at a pulldown machine, pull the bar down to the upper chest, then control it back up.
Light. If no lat pulldown machine, substitute Resistance Band Lat Pulldown at a similar effort.
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.
Slow and controlled
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.