The week's technical skill session.
From a pike position (hips high, hands and feet on the floor, body forming an inverted V), lower your head toward the floor between your hands, then press back up.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
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.