Core control and footwork.
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
Kneeling and holding an ab wheel, roll it forward while keeping the core braced, then pull back to the start.
Quick, precise footwork patterns through a floor ladder (or taped-out equivalent) — in-in-out-out steps, lateral shuffles, or high-knee runs through each rung.
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.