Pistol squat debuts.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
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.
Standing on one leg, lower into a full squat while keeping the other leg extended straight in front of you, then stand back up without touching the floor.
Assisted reps are a legitimate substitution
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.