Muscle-up debuts.
In a handstand against a wall, lower your head toward the floor under control, then press back to full lockout.
Wall-supported
From a dead hang, pull explosively high enough to transition over the bar into a dip lockout, combining a pull-up and a dip in one continuous movement.
Band-assisted while building toward strict reps
Supporting your body on your hands (parallel bars, floor, or a bench), lift your legs straight out in front of you to form an L-shape and hold.
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.