Squat pattern and explosive jumps.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Explosive tempo
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.
Feet wide, toes forward, sink into a deep static squat with your back upright and hold the position.
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.